Body Recomposition Macro Calculator
Split near-maintenance calories into protein, carbohydrate and fat grams on a high-protein 40/35/25 recomp ratio — worked out with the Atwater factors.
Calculate Your Macros
Enter your daily calorie target. Typical ranges: 1,200–2,000 kcal (weight loss), 2,000–3,000 kcal (maintenance), 3,000–5,000+ kcal (athletic or bulking).
Range: 15–100 years. Adult macro ratios aren’t validated for under-19s — add your age and we’ll flag if these targets need a paediatrician’s sign-off.
Moderate exercise most days of the week. Recommended protein: 1.2–1.6 g/kg body weight (ISSN guidelines).
*This calculator is for informational purposes only. Please consult a healthcare professional before making any health decisions. See our medical disclaimer for more information.
Calculations are powered by the Atwater General Factor System, the universally accepted standard for macronutrient caloric conversion (protein: 4 kcal/g, carbohydrate: 4 kcal/g, fat: 9 kcal/g).
Quick Answer
What Are Body Recomp Macros?
Body recomposition pairs near-maintenance calories with a high-protein 40/35/25 split — 40% protein, 35% carbohydrate, 25% fat. Calories sit close to what your body burns while protein takes the largest share. Enter your calorie total above and the calculator converts the split into protein, carbohydrate and fat grams.
What Body Recomp Asks of Your Macros
Recomposition is the idea of losing fat and gaining muscle at the same time, and its macros reflect two demands at once. Calories are held near maintenance — neither a clear surplus nor a clear deficit — while protein is kept high to support muscle. That is why the split loaded here is protein-forward: 40% to protein, with the remaining calories divided between carbohydrate and fat. Described neutrally, this is what the numbers set up; the tool does not promise that recomposition will happen, only that it splits your calories this way. Set the split itself with the Macro Calculator, then check the protein grams against your body weight with the Protein Intake Calculator.
A Worked Recomp Split
Take a 2,200-calorie day on the 40/35/25 split. Protein takes 40%, which is 880 calories, and at 4 calories per gram that is 220 grams. Carbohydrate takes 35%, or 770 calories, again at 4 calories per gram — about 192 grams. Fat takes the last 25%, 550 calories, but fat carries 9 calories in every gram, so it comes to about 61 grams. Add the calories back — 880 plus 770 plus 550 — and you return to 2,200, the check that the split is complete. Change the calorie total and every gram figure scales with it, while the three shares always add to 100%.
Calories Sit Near Maintenance
Recomp keeps calories near maintenance, which means you first need to know what maintenance is — and that is an upstream calorie decision this page does not make. This tool only splits whatever total you give it into grams; it does not work out the number itself, because that depends on the energy your own body burns. Find that figure with the TDEE Calculator, then bring it back here to split. These figures are general estimates for healthy adults, not medical advice.
Gram targets use the Atwater general factor system — protein and carbohydrate at 4 calories per gram, fat at 9 — the same standard published in the Dietary Reference Intakes for Macronutrients (National Academies of Sciences, 2005). The split is arithmetic, not a personalised prescription; individual needs vary, so check with a clinician or registered dietitian before making changes if you manage a medical condition.
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