Body recomposition is the process of reducing body fat while increasing (or at least preserving) muscle mass.
Studies demonstrate which exact elements work together to help you accomplish this goal. They show that a combination of protein and strength training is the backbone, but the rate of success depends on factors like your starting point and lifestyle.
Recomposition requires your body to do two things at once:
- Use stored fat for energy
- Build new muscle
These two processes traditionally happen under different conditions: fat loss usually requires a calorie deficit, while muscle gain benefits from a calorie surplus.
The good news: with the right training and protein intake, your body can handle both.
If you’re relatively new to resistance training or returning after a break, you typically get faster gains in muscle as well as quicker fat loss. That’s because your muscles respond strongly to new stimuli.
If you’re an experienced lifter, already lean, and/or close to your genetic muscle‑building limit, recomposition still is possible, but changes are slower and gains are smaller.
Table of Contents
Diet plan: What to Eat and When
Most people approach fitness thinking they have to choose: lose fat or gain muscle. But body recomposition proves you can do both simultaneously.
Whether you’re a beginner, returning after a break, or an experienced lifter, the right combination of diet, exercise, and recovery can help shift your body composition.
1. How to Set Your Calories
First, estimate your Total Daily Energy Expenditure (TDEE), which is the baseline number of calories you burn each day, given your general activity level and body composition.
You can often find calculators to get this number; however, they are only estimates.
Second, choose a moderate calorie deficit for fat loss, but not so aggressive that you’ll lose muscle or be unable to sustain a diet.
Aim for about 100‑300 fewer calories than your TDEE.
One analysis found that a deficit significantly reduces gains in lean mass (muscle size), but strength improvements are generally preserved. Larger deficits of around 500 kcal/day or more are most likely to prevent muscle growth. The authors conclude that if your goal is muscle gain, a deficit should be moderate or avoided, while strength can still improve even in a deficit.
What does this mean for body recomposition?
Consider changing the amount and timing of your protein intake to prevent muscle loss when in a calorie deficit–more on this below.
Always consult with a doctor before making major changes to your diet and exercise routines.
2. Protein, Protein, Protein
Protein is essential because it provides amino acids for muscle repair and growth.
Grams of protein needed for body recomposition are measured in comparison to your existing body weight.
A notable study suggests that, when in a calorie deficit and engaging in high-volume training, consuming 1.09 grams of protein per pound of body weight led to gains in lean mass and reduction in fat in young men, whereas a consumption of 0.54 g per pound did not achieve these results.
- For anyone starting their body recomposition journey or carrying more body fat, aim for 0.73–1.0 grams of protein per pound of current body weight per day.
- For those who are trained or more advanced, targeting 0.91–1.55 grams per pound of body weight per day can help maximize gains.
For example, someone who weighs 200 pounds should aim for between 146 and 200 grams of protein per day.
Pace out Your Protein Intake
Consuming 4–5 meals per day, each containing 25–30 g of protein, will distribute protein evenly across the day.
Rather than concentrating protein intake in one or two meals, this approach maximizes muscle protein synthesis at each meal, helping preserve lean mass even during a calorie deficit.
One study found that participants following protein pacing lost more fat, retained more lean mass, and maintained body composition improvements longer.
3. Carbs and Fats: Support Roles
Finding the right balance of macronutrients is all about aligning your intake with your physical goals and energy demands. This flexible approach allows you to tailor your nutrition based on daily needs, ensuring that you’re constantly fueling your body for optimal performance and recovery.
- Carbohydrates are especially important for fueling higher intensity workouts, replenishing glycogen, and supporting performance.
- Fats are also required for hormone production, nutrient absorption, and overall health. Choose healthy sources (nuts, seeds, olive oil, avocados) and avoid extreme restriction.
Practical split suggestion: After you’ve calculated your protein range, you can allocate remaining calories between carbs & fats depending on your training load and preferences.
For example:
- On intense training days, choose higher carbs to keep you going.
- Time carb intake to support your workout.
- On rest/light days, opt for somewhat lower carbs, moderate fats.
Whether you’re engaged in high-intensity interval training or a low-key recovery day, adapting your macronutrient ratios can potentially enhance your body recomposition efforts.
Sample Plans for Each Scenario
No matter where you are in your diet and exercise journey, body recomposition can work so long as you’re hitting the right goals.
Scenario A – Beginner/Overweight
- Calories: TDEE – 200–300 kcal
- Protein: ~ .9g per pound, per day
- Training: 3 resistance training + 1–2 cardio sessions
- Adjust: Lower calories slightly or increase volume if fat loss stalls
Scenario B – Intermediate/Moderate Body Fat
- Calories: Slight deficit (~100 kcal) or maintenance
- Protein: ~1.0–1.2 g of protein per pound of body weight per day
- Training: 4 sessions/week + 1 HIIT
- Adjust: Brief moderate surplus if muscle gain stalls
Scenario C – Advanced/Lean
- Calories: Maintenance + slight surplus on heavy days, slight deficit on rest
- Protein: ~1.2–1.55 g of protein per pound of body weight per day
- Training: 5 sessions/week (strength + hypertrophy) + 1 conditioning day
- Adjust: Focused 8–12 week phases for lean-mass gain or fat loss
The Primary Exercise for Recomp: Resistance Training
Strength training is, undoubtedly, a cornerstone in the pursuit of body recomposition.
Using resistance exercises helps build muscle and strength by putting tension on your muscles, encouraging them to grow and become stronger.
Research consistently shows that this approach not only aids in building muscle mass but also in reducing body fat simultaneously, making it an integral component for those aiming to alter their body composition.
By incorporating exercises such as squats, deadlifts, and bench presses, you tap into major muscle groups, which increases your metabolic rate even at rest. This means that your body continues to burn calories after the workout is over, scientifically known as excess post-exercise oxygen consumption (EPOC).
Strength training sessions, typically performed 3-4 times a week, strike a balance between intensity and recovery, allowing your muscles time to repair and grow.
For your strength training plan, it’s important to slowly increase the weight or resistance you use. This helps your muscles get stronger.
A common tip is to do between 8-10 repetitions per set of a particular workout, often doing 3 sets. Once you accomplish over 10 reps consistently, you should increase the weight by a small amount, such as an additional 5 pounds, next time you go to work out.
Cardio’s Role in Shaping Your Physique
Cardio workouts can be a double-edged sword when it comes to body recomposition. On one hand, cardio exercises, such as jogging, brisk walking, and cycling, are great for burning calories, which is essential for losing body fat. On the other hand, if overdone, they may potentially impede muscle building.
A mix of moderate cardio with strength training can help preserve muscle mass while accelerating fat loss.
If you’re new to an exercise routine or are looking to maximize your time, begin with brisk walks. This active recovery provides steady state cardio, which has numerous proven benefits.
Diet and Exercise Plans You Can Steal
Body recomposition is rooted in scientific principles, which means there are several proven strategies you can use to make it effective, regardless of your current fitness level. Below are some diet and exercise plans to help you kickstart your journey as you discover what suits you best.
Note: These plans are baseline ideas based on common food and exercise items. For best results and to maintain consistency, add or replace any of it for foods and workouts that you enjoy.
Always ask a doctor for personalized recommendations regarding your diet and exercise plans.
Scenario A – Beginner/Overweight
Calories: ~200–300 cal below maintenance (TDEE)
Protein: ~0.9 g/lb body weight/day
Training: 3 full-body strength + 1–2 cardio sessions
Meal Plan (Example for 150 lb person = ~135 g protein/day)
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 3 eggs, 1 slice whole-grain toast, 1 cup spinach | ~20 |
| Snack | Greek yogurt (1 cup) + 1/4 cup almonds | ~20 |
| Lunch | 4 oz grilled chicken, 1 cup quinoa, 1 cup broccoli | ~35 |
| Snack | Protein shake (1 scoop whey) + 1 medium banana | ~25 |
| Dinner | 5 oz salmon, 1 cup sweet potato, 1 cup asparagus | ~40 |
Exercise Plan
| Day | Workout |
|---|---|
| Mon | Full-body strength: squats, push press, bent-over rows, planks – 3×8–10 |
| Tue | Cardio: brisk walk or stationary bike – 20–30 min |
| Wed | Full-body strength: deadlifts, bench press, pull-ups, lunges – 3×8–10 |
| Thu | Rest/light activity (walking, mobility) |
| Fri | Full-body strength: goblet squats, overhead press, dumbbell rows, leg raises – 3×8–10 |
| Sat | Optional cardio or active recovery – 20–30 min |
| Sun | Rest |
Scenario B – Intermediate/Moderate Body Fat
Calories: Slight deficit (~150 cal/day)
Protein: ~1.0–1.2 g/lb/day
Training: 4 strength sessions + 1 HIIT session
Meal Plan (Example for 160 lb person = ~160–190 g protein/day)
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 4 eggs, 1 cup oats, 1 tbsp peanut butter | ~30 |
| Snack | Cottage cheese (1 cup) + berries | ~25 |
| Lunch | 5 oz grilled turkey breast, 1 cup brown rice, 1 cup green beans | ~40 |
| Snack | Protein shake (1.5 scoops) + small apple | ~35 |
| Dinner | 6 oz lean beef, 1 cup roasted veggies, 1 cup quinoa | ~50 |
| Snack (optional) | 1 cup Greek yogurt | ~20 |
Exercise Plan
| Day | Workout |
|---|---|
| Mon | Upper body heavy: bench press, pull-ups, shoulder press, rows – 3×8-10 |
| Tue | Lower body heavy: squats, Romanian deadlifts, lunges, calf raises – 3×8-10 |
| Wed | Accessory/hypertrophy: incline press, dumbbell rows, hamstring curls – 3×8-10 |
| Thu | HIIT: 20 min (sprints, battle ropes, bike intervals) |
| Fri | Upper/lower mix: push/pull + legs – 3×8-10 |
| Sat | Optional mobility/light cardio – 20–30 min |
| Sun | Rest |
Scenario C – Advanced/Lean
Calories: Maintenance + slight calorie surplus (~150-200 cal) on heavy days
Protein: ~1.2–1.55 g/lb/day
Training: 5 strength sessions + 1 conditioning day
Meal Plan (Example for 170 lb person = ~200–260 g protein/day)
| Meal | Food | Protein (g) |
|---|---|---|
| Breakfast | 4 eggs, 1 cup oats + 1 banana | ~30 |
| Snack | Protein shake (2 scoops) + 1/4 cup almonds | ~45 |
| Lunch | 6 oz grilled chicken, 1.5 cups brown rice, 1 cup broccoli | ~40 |
| Snack | Greek yogurt (1 cup) + 1 scoop whey + berries | ~40 |
| Dinner | 7 oz salmon, 1 cup sweet potato, 1 cup asparagus | ~45 |
| Evening snack | Cottage cheese (1 cup) | ~25 |
Exercise Plan
| Day | Workout |
|---|---|
| Mon | Upper body heavy: bench, weighted pull-ups, shoulder press, rows – 4×5–8 |
| Tue | Lower body heavy: back squats, deadlifts, lunges, calf raises – 4×5–8 |
| Wed | Accessory/hypertrophy: incline press, lateral raises, leg curls – 3–4×8–15 |
| Thu | Conditioning/HIIT: bike sprints, rowing, or battle ropes – 20–30 min |
| Fri | Upper/lower mix: compound lifts + weak point work – 3–4×8–12 |
| Sat | Recovery/mobility/light cardio – 20–30 min |
| Sun | Rest |
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As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
