Macros for Body Recomp: Exact Protein, Carb, and Fat Targets

Last updated: June 2026

Macros for Body Recomp: Exact Protein, Carb, and Fat Targets

Body recomposition requires a more precise nutritional setup than either a standard cut or a bulk. In a cut, aggressive calorie restriction does most of the work. In a bulk, generous food intake covers the margin for error. In a recomp, calories sit near maintenance, which means macros — specifically protein, carb timing, and fat minimums — carry more of the load. This article gives you the exact macro targets, explains the reasoning behind each number, reconciles the conflicting recommendations you’ll find online, and provides worked examples for both men and women.

Step 1: Set Your Calorie Target

The calorie target for body recomposition is your total daily energy expenditure (TDEE) minus a small deficit. Based on a 2021 meta-analysis of 59 fat loss studies, muscle growth was most consistent when the deficit was 200–300 calories below maintenance. Larger deficits accelerated fat loss but suppressed muscle protein synthesis. Eating at maintenance (zero deficit) also works, particularly for beginners whose muscle-building response is strong enough to run on calories alone.

Step 2: Set Protein — And Why Sources Disagree

Protein recommendations for body recomposition vary significantly across reputable sources. Here is the range you will encounter, and why the numbers differ:

These sources are not wrong — they are using different calculation methods. When you calculate 1.0g/lb of lean mass for a person with 20% body fat (so 80% lean mass), you get roughly 0.8g/lb of total bodyweight. This overlaps almost exactly with the Built With Science minimum. The BodySpec recommendation of 1.0–1.2g/lb of total bodyweight is simply more conservative, providing a larger buffer against catabolism risk.

The practical recommendation: Use 0.9–1.0g of protein per pound of total bodyweight. This is the range where all major evidence-based sources overlap, it is achievable with real food, and it provides sufficient margin against muscle loss during a slight deficit. If you are older (50+) or specifically prone to muscle loss, aim for the 1.0–1.2g/lb range.

Step 3: Training Day vs. Rest Day Differentiation

Most recomposition resources give a single daily macro target. A more effective approach differentiates between training and rest days to better match nutrient delivery with energy demand.

The weekly calorie average across training and rest days should still land near your TDEE or at your chosen recomp target. This approach matches carb intake to actual metabolic need and increases fat burning on low-activity days without reducing weekly training performance.

Worked Example: Male

Stats: 175 lbs, 20% body fat (140 lbs lean mass), moderately active, TDEE 2,650 calories. Trains 4 days per week.

Weekly average: (2,800 × 4) + (2,345 × 3) = 11,200 + 7,035 = 18,235 ÷ 7 = 2,605 calories. This is a 45-calorie daily deficit versus TDEE — effectively maintenance with better nutrient timing.

Worked Example: Female

Stats: 138 lbs, 27% body fat (101 lbs lean mass), moderately active, TDEE 1,900 calories. Trains 3 days per week.

Weekly average: (2,050 × 3) + (1,700 × 4) = 6,150 + 6,800 = 12,950 ÷ 7 = 1,850 calories. This puts the weekly average 50 calories below TDEE — a minimal deficit that keeps the hormonal environment supportive of muscle growth while allowing gradual fat loss.

Female-Specific Considerations

Women generally have lower absolute macro targets than men due to lower bodyweight and TDEE. The formulas (protein per pound, fat minimum per pound) are identical — the gram outputs are simply lower because the bodyweight multiplier is lower.

A few female-specific nuances for body recomposition:

• Muscle gain rates are roughly half of male equivalents at the same experience level (due to lower testosterone). This is normal — it does not indicate a problem with the macro setup.
• The scale is even less reliable as a progress metric for women due to hormonal fluctuations across the menstrual cycle causing significant water retention shifts (3–7 lbs in some cases). Track body composition over 4-week windows, not week-to-week.
• Fat minimum is especially important for women. Reducing dietary fat below 0.3g/lb of bodyweight can suppress oestrogen production, disrupt the menstrual cycle, and negatively impact bone density. Do not sacrifice fat intake to hit higher carb targets.
• Some research suggests women can sustain muscle building at lower body fat thresholds during recomposition than men — potentially useful for women who are already relatively lean and want to continue recomping.

The Simplified Recomp Macro Setup

If the training-day/rest-day differentiation feels complex, a simplified flat daily target also works — particularly for beginners and those new to macro tracking:

• Calories: TDEE − 200
• Protein: 0.9–1.0 g/lb bodyweight
• Fat: 0.35–0.4 g/lb bodyweight
• Carbohydrates: remaining calories after protein and fat

Apply this consistently for 8–12 weeks before adjusting. The training-day/rest-day split can be added as a second layer once the fundamentals are established.

Frequently Asked Questions

What should my macros be for body recomp?

A practical starting point: protein at 0.9–1.0g/lb bodyweight, fat at 0.35g/lb bodyweight, and carbohydrates filling the remaining calories after protein and fat. For a 170 lb person eating 2,300 calories: approximately 153–170g protein, 60g fat, and 215–245g carbohydrates. Adjust carbs higher on training days and lower on rest days for better performance and fat burning.

Is 40/30/30 macros good for recomposition?

40% carbs / 30% protein / 30% fat is a solid recomposition starting point for most people in the 150–200 lb range eating around 2,000–2,500 calories. The protein percentage translates to roughly 150–188g at those calorie levels — within the 0.8–1.0g/lb range for most people. If you are heavier or eating fewer calories, push protein to 33–35% to ensure adequate gram intake.

How many calories should I eat for body recomp?

Start at your TDEE minus 200–300 calories. This creates a minimal deficit that is small enough for muscle growth to continue while producing gradual fat loss. Use the body recomposition calculator to get your TDEE — it factors in your weight, height, age, sex, and activity level for a personalised estimate.

Do macros for recomp change as you make progress?

Yes. As you lose body fat, your bodyweight decreases, which lowers your TDEE and therefore your calorie target. Recalculate every 8–10 lbs of fat lost, or whenever the scale has been stable for more than 3 weeks despite consistent tracking. Protein in grams may also need to increase slightly if your lean mass fraction of bodyweight has grown.