Recomposition

Body recomposition planner

Strength first, steady progress

A realistic recomposition strategy.

A plan for supporting muscle while you work toward a body-composition goal. Results vary with experience, nutrition, recovery, and individual response.

Starting point

Your current routine

Body-fat estimate is optional; no estimate is added for you.

Age

Height · cm

Current weight · kg

Body fat · % if known

Training experience

Current strength days

Daily activity

Main priority

Review horizon

A practical starting point

Your strategy

Review after 2–3 consistent weeks, then adjust.

Starting nutrition

Daily calories

1,884

kcal

Protein

117

g / day

Maintenance estimate

1,884

kcal

Current body composition

No body-fat estimate entered. Weight and strength trends still make useful progress markers.

Training frequency

3 sessions / week

Use progressive resistance, full-body or upper/lower sessions, and recovery days. Stay near your current frequency and build gradually.

Cardio & daily movement

Start with comfortable walks and regular daily movement. Add cardio gradually so it supports, rather than disrupts, strength and recovery.

Weekly review

Weigh under similar conditions and compare weekly averages. Recheck waist and strength every 2–4 weeks.

This week's actions

Complete 2–4 resistance sessionsInclude protein at regular mealsTake a weekly weight averagePrioritize consistent sleep and recoveryReview progress after 2–3 weeks

These targets are estimates—not a guaranteed rate of fat loss or muscle gain. Avoid aggressive deficits. Adjust for energy, health history, and professional guidance.