Protein for Body Recomposition: Build Muscle, Lose Fat
Body recomposition works best with high protein of 1.8-2.4 g per kg of body weight per day while training near maintenance calories. A 75 kg (165 lb) person targets roughly…
Calculate Your Protein IntakeRecomposition, gaining muscle and losing fat simultaneously, is most achievable for beginners, those returning from a break, and anyone with higher body fat. A high protein intake is the common thread across every successful recomp because it supports muscle growth even without a calorie surplus.
Eat around maintenance calories, keep protein high, and train with progressive resistance two to four times a week. Progress is slower than a dedicated bulk or cut, so track strength and measurements rather than scale weight alone.
- Recomp target: 1.8-2.4 g/kg per day
- Eat near maintenance calories, not a big surplus or deficit
- Best results for beginners and higher body fat
- Judge progress by strength and measurements, not scale weight
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
Enter Your Details
Get your personalized protein range in seconds