From where you are to where you want to be. Realistic timelines, real numbers. Your data stays in your browser.
This planner calculates your maintenance calories using the Mifflin-St Jeor equation adjusted for activity level, then selects a strategy based on the gap between your current and goal body fat percentage. If the gap is large (>8%), it recommends a cut phase first. If moderate (0-8%), it recommends simultaneous recomposition. If you are already lean, it recommends a lean bulk. The tool then projects monthly milestones using realistic rates: body fat loss of 0.3-0.75% per month for recomposition, or 0.5-1.0% per month for dedicated cuts. Protein is set at 1.8g per kg of body weight to support muscle retention and growth. Remember: recomposition works best for beginners, returning lifters, and those with higher body fat. Advanced athletes may need dedicated bulk/cut cycles.
Tip: Track your lean mass monthly with the Lean Body Mass Calculator. If lean mass is rising while fat mass falls, recomposition is working even if the scale stays flat.
No saved plans yet. Generate your first recomposition plan above.
Know your starting body fat before you plan.
Track your lean mass gains throughout the plan.
Monthly skinfolds to verify your recomposition progress.