Body recomposition is the nutritional and training strategy aimed at simultaneously losing body fat and gaining muscle mass. Achieving this goal requires a precise dietary approach that supports the intense physical demands of resistance training while managing energy intake for fat loss. Since the body requires a calorie surplus to build tissue and a deficit to burn fat, achieving both goals demands a careful balance of macronutrients and total energy. This precision allows the body to utilize existing fat stores for energy while directing dietary protein and fuel toward muscle repair and growth.
Calorie Management for Simultaneous Goals
The foundation of body recomposition nutrition is navigating the delicate energy tightrope between fat loss and muscle gain. Unlike a typical fat loss diet, which uses a large calorie deficit, or a muscle gain phase, which uses a large surplus, recomposition often requires consuming calories at or very close to your total daily energy expenditure (TDEE). For many individuals, this means eating at maintenance calories. This near-maintenance approach is balanced by a high protein intake and intense training, which signals the body to partition nutrients efficiently.
For those with a higher body fat percentage, a slight, controlled calorie deficit may be more appropriate for driving fat loss, perhaps 200–300 calories below maintenance. Conversely, individuals who are already very lean might require a very small surplus to maximize muscle growth. A common strategy involves calorie cycling, where a slightly higher calorie intake is consumed on intense training days to support muscle building, and a slightly lower intake is maintained on rest days to encourage fat utilization.
Prioritizing Protein Intake
Protein is the most important macronutrient for the body recomposition process. A high protein intake is essential for building new muscle tissue and for preserving existing lean mass when calorie intake is restricted. When the body is in a slight energy deficit, a high protein diet helps signal the body to break down fat for fuel instead of muscle.
Guidelines for protein intake during this phase are higher than standard recommendations, often ranging from 1.6 to 2.4 grams per kilogram (0.7 to 1.1 grams per pound) of body weight per day. This higher amount provides the necessary amino acid building blocks to maximize muscle repair following resistance training.
To maximize the anabolic effect of protein, intake should be distributed relatively evenly across the day, rather than consumed in one or two large servings. Aiming for four to six feedings, each containing at least 20–40 grams of protein, helps sustain elevated rates of muscle protein synthesis (MPS) throughout the day.
Structuring Carbohydrate and Fat Ratios
After determining the high protein target, the remaining daily calories are allocated between carbohydrates and fats. The ratio between these two macronutrients is highly individualized and should be based on training intensity and personal preference.
Carbohydrates are the body’s primary fuel source, and they are particularly important for fueling high-intensity resistance training sessions. Consuming adequate carbohydrates ensures that muscle glycogen stores are replenished, allowing for sustained performance and recovery. Individuals who train intensely and frequently often benefit from a higher carbohydrate intake to support their activity levels.
Fats, while calorie-dense, are necessary for regulating hormone production. They also facilitate the absorption of fat-soluble vitamins like A, D, E, and K. A moderate fat intake, often around 25–40% of total calories, is generally recommended to support hormonal function without compromising the calorie budget needed for protein and carbohydrates.
Selecting Nutrient-Dense Food Sources
The quality of food sources is paramount for ensuring micronutrient sufficiency and sustained energy. Body recomposition demands whole, minimally processed foods that deliver a high concentration of vitamins, minerals, and fiber alongside the target macronutrients. Choosing high-quality sources aids in satiety, which is helpful when managing a near-maintenance calorie intake.
For protein, the focus should be on lean sources that provide a complete amino acid profile without excessive saturated fat or calories. Examples include lean meats like chicken breast and turkey, various types of fish, eggs, Greek yogurt, tofu, and legumes.
Carbohydrate choices should emphasize complex, high-fiber options that provide sustained energy. This means prioritizing foods like whole grains, oats, brown rice, quinoa, starchy vegetables such as sweet potatoes, and a wide variety of fruits. Healthy fat sources should include avocados, nuts, seeds, olive oil, and fatty fish that provide essential omega-3 fatty acids.