Nutrition · Go further · 04
Nutrition: What Is Body Recomposition?
Body recomposition means changing your body's ratio of muscle to fat. Most people want to build muscle, lose fat, or both.
Calories in vs calories out decides whether your weight goes up, down or stays the same
Calories in, calories out
A calorie is a measure of energy. Calories come in through food and drink. They go out through movement and everything your body does to keep you alive.
Eat more calories than your body uses and you'll gain weight. Eat fewer and you'll lose weight.
Cutting: losing body fat
The goal is to lose body fat while keeping as much muscle as possible.
- A moderate calorie deficit: 200–500 calories a day, depending on how quickly you want to lose weight.
- Enough protein to hold on to your muscle: about 1g per lb of goal bodyweight.
- Strength training, which gives your body a reason to keep its muscle.
- Cardio in balance: low to moderate intensity, to burn some extra calories.
Bulking: building muscle
The goal is to build muscle. Some fat gain is normal in this phase.
- Progressive overload: training your muscles to get bigger and stronger over time.
- A moderate calorie surplus: 200–400 calories a day. Too big a surplus only adds unnecessary fat.
- Enough protein: at least 1g per lb of goal bodyweight.
- Recovery: enough sleep to let your muscles grow.
Most of the time: maintenance
Bulking and cutting are useful tools, but they're not meant to be permanent. Most of your time should be spent at maintenance, where your body can perform at its best, recover well and stay healthy.
Whichever phase you're in, your results come down to consistent training, quality sleep and eating mostly whole, nutrient-dense foods.
It's about feeling healthier and more confident in your own body, not chasing perfection or comparing yourself to others.
General information, not medical advice. Eating for body composition is a nuanced topic and this is a brief explanation. If you've an existing condition or you're unsure about changing the way you eat, speak to a qualified professional first.
Nutrition · 04