Build muscle and lose fat at the same time: get maintenance calories with a high-protein macro split (1.8 g/kg) — the recomposition setup — plus a realistic 12-week projection for your training experience.
Exercise 3–5 days/week (×1.55)
New to lifting (< ~1 year)
Informational estimates, not medical advice — consult a professional before major diet changes.
Prefer a dedicated cut or bulk? Use the macro calculator, check maintenance with the TDEE calculator, or fine-tune intake with the protein calculator. More free tools →
Muscle gain over 12 weeks — new to lifting (< ~1 year)
≈ 3–6 lb (1.4–2.7 kg) of muscle
Fat loss alongside it
Fat loss can happen at the same time — waist down while the scale barely moves.
Recomp is at its strongest here: newbie gains let you build muscle at maintenance calories while body fat drifts down.
All projections are estimates based on typical natural muscle-gain rates (novices up to ~1–2 lb per month, slowing with training age) — individual results vary with genetics, sleep, protein intake, and training quality. Judge progress by measurements, photos, and gym numbers, not the scale: successful recomp often means the scale barely moves.
NutriMind runs this exact formula at signup, then handles the hard part: photo-log meals to keep protein at 1.8 g/kg every day, follow progressive-overload routines that force the muscle signal, and watch measurements — not the scale — prove the recomp is working.
Can you really build muscle and lose fat at the same time?
Yes — the research is clear that it happens, most reliably in three groups: newer lifters, people returning after a layoff, and people with higher body fat. Muscle building needs a protein surplus and a training stimulus, not necessarily a calorie surplus; the energy can come from fat stores. The catch is that both processes run slower simultaneously than either does alone, and the leaner and more trained you are, the narrower the window gets.
Why maintenance calories instead of a deficit or surplus?
Maintenance is the recomp compromise: enough energy to support training and muscle synthesis, no surplus to add fat, and fat loss driven by the protein-supported repartitioning rather than a harsh deficit. A small deficit (5–15%) can also work — slightly faster fat loss, slightly slower muscle gain — especially at higher body fat. This calculator uses true maintenance with the app’s 1.8 g/kg recomposition protein setting because it is the most sustainable default.
How long does body recomposition take?
Expect 8–16 weeks before changes are obvious, and think in 12-week blocks. Because muscle gain and fat loss roughly cancel on the scale, progress shows up as a smaller waist at the same bodyweight, clothes fitting differently, and climbing gym numbers. If after 12 consistent weeks your measurements, photos, and lifts are all flat, change the approach — usually to a dedicated phase.
When should I bulk or cut instead of recomping?
Cut first if body fat is well into the ACE "obese" range (roughly 25%+ men, 32%+ women) — a deficit with high protein will still build some muscle at that stage anyway. Bulk if you are already lean and want maximum muscle: a small surplus beats maintenance for gain rate. Recomp is the right call in the middle — moderately trained or untrained, moderate body fat, or anyone who does not want the bodyweight swings of bulk-cut cycles.
How much protein do I need for recomp?
This calculator sets 1.8 g per kg of bodyweight (about 0.8 g per lb), the upper-middle of the ISSN recommendation and the level the evidence supports for building muscle while restricting or maintaining energy intake. Distribution helps too: 3–5 feedings of 25–40 g spread across the day beats one giant dinner. If you struggle to hit the number, it is the single most common reason recomps stall.
Should I do cardio during a recomp?
Moderate cardio is fine and good for health, but it is not the engine — lifting is. Keep 2–4 strength sessions per week as the priority, add cardio you enjoy, and remember extra cardio raises your maintenance calories: if you add a lot, bump your activity level here so the calorie target keeps up. Chronic excessive cardio in a recomp mostly eats recovery capacity that muscle building needs.