Free Tool
Body Recomposition Calculator | Nutrition
Body Recomposition Calculator - Slight deficit on rest days, maintenance on training days
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
Body Recomposition Calculator
Slight deficit on rest days, maintenance on training days.
Methodology
Slight deficit on rest days, maintenance on training days. High protein (2g/kg) to preserve/build muscle while losing fat.
FAQ
How does this calculator work?
Slight deficit on rest days, maintenance on training days. High protein (2g/kg) to preserve/build muscle while losing fat.
How accurate is this estimate?
Based on validated formulas with ~10% margin. Individual metabolism varies.
Should I consult a professional?
Yes, especially for medical conditions, eating disorders, or significant weight changes.
How often should I recalculate?
Every 2-4 weeks or after 2-3 kg of weight change.