Body Recomposition Planner
Plan your body recomposition with realistic timelines. Bulk rate, cut rate, maintenance calories, protein targets, and timeline to goal body fat percentage.
All data stays in your browser — we never see it.
The protein distribution debate is where things get interesting. The traditional bodybuilding advice — eat protein every three hours, never miss the post-workout window — has been challenged by intermittent fasting research showing that total daily protein matters more than timing. A 2018 study by Schoenfeld et al. found no significant difference in muscle protein synthesis between protein consumed in three meals versus six meals, as long as total daily intake was matched. But a 2020 study by Mamerow et al. showed that distributing protein evenly across meals — roughly 0.4 g/kg per meal — produced greater 24-hour muscle protein synthesis than skewing intake toward one large meal.
My interpretation of the evidence: for most people, total daily protein is the primary driver. Aim for 1.6 to 2.4 g/kg per day. If you can distribute it across three to four meals with 30 to 40 grams per meal, you are probably optimizing the response. If you prefer two larger meals, the total still matters more than the timing. Do not let perfect distribution prevent you from hitting your daily target.
The protein source matters less than the total, but not nothing. Animal proteins have higher leucine content and better digestibility than most plant proteins, which means you need less total animal protein to achieve the same muscle protein synthesis response. A 2021 meta-analysis by Messina et al. found that plant-based athletes needed approximately 10% to 15% more total protein to match the leucine threshold for muscle protein synthesis. For a 70 kg person, that is the difference between 112 grams and 128 grams. Not a huge gap, but worth accounting for if you are vegetarian or vegan.
Lean Body Mass Calculator
Calculate lean body mass from weight and body fat percentage. Includes bone mass estimate, organ mass reference ranges, and residual mass breakdown.
All data stays in your browser — we never see it.
Here is the practical protein target table based on the 2026 evidence:
| Goal | Population | Protein Target | Distribution | Key Studies |
|---|---|---|---|---|
| Recomposition | Beginners | 2.0-2.4 g/kg | 3-4 meals, 0.4 g/kg each | Longland 2016, Murphy 2023 |
| Recomposition | Intermediate | 1.8-2.2 g/kg | 3-4 meals, 0.35 g/kg each | Schoenfeld 2018, Mamerow 2020 |
| Recomposition | Advanced | 1.6-2.0 g/kg | 3 meals, 0.4 g/kg each | Kato 2022 meta-analysis |
| Fat loss (muscle preservation) | All levels | 1.6-2.4 g/kg | 3-4 meals | Murphy 2023 meta-analysis |
| Muscle gain (surplus) | All levels | 1.6-2.2 g/kg | 3-5 meals | Morton 2018 meta-analysis |
| Plant-based | All levels | +10-15% above targets | 3-4 meals, leucine focus | Messina 2021 |
Body Fat Percentage Estimator
Estimate your body fat percentage using the Navy method, YMCA method, or 3-site/7-site skinfold Jackson-Pollock equations. Free. Private. No data leaves your browser.
All data stays in your browser — we never see it.
The calorie deficit size interacts with protein in ways that are not widely discussed. In a small deficit — 250 to 500 calories per day — protein needs are at the lower end of the range because the body is not under severe metabolic stress. In a large deficit — 750 to 1,000 calories per day — protein needs increase because the body is more likely to break down muscle for energy. I have seen clients maintain muscle on 1.6 g/kg in a 300-calorie deficit and lose muscle on 2.0 g/kg in a 1,000-calorie deficit. The deficit size matters as much as the protein intake.
For recomposition specifically — gaining muscle and losing fat simultaneously — the evidence supports a moderate deficit of 250 to 500 calories per day combined with protein at the high end of the range (2.0 to 2.4 g/kg for beginners, 1.8 to 2.2 g/kg for intermediates). Resistance training is non-negotiable. Without mechanical loading, no amount of protein will build muscle. The protein provides the building blocks. The training provides the signal. Both are required.
I also want to address the common fear that high protein is dangerous. It is not, for healthy adults. The kidney damage myth comes from studies on people with pre-existing renal disease, not healthy populations. A 2016 systematic review by Antonio et al. found no adverse effects on kidney function, liver function, or bone density in healthy adults consuming up to 3.3 g/kg per day for one year. The fear is outdated. The data is clear.
How much protein do I need for body recomposition?
1.6 to 2.4 grams per kilogram of body weight per day, depending on training status and deficit size. Beginners and those in larger deficits should aim for the higher end. Advanced lifters in small deficits can use the lower end.
Does protein timing matter for muscle growth?
Total daily intake matters more than timing. Distributing protein evenly across 3 to 4 meals with 0.3 to 0.4 g/kg per meal may optimize muscle protein synthesis, but missing the "anabolic window" is not catastrophic if daily targets are met.
Can I build muscle and lose fat at the same time?
Yes, especially if you are a beginner, returning after a layoff, or have higher body fat. The effect is smaller for advanced lifters but still possible with adequate protein, moderate deficit, and progressive resistance training.
Is high protein intake dangerous for my kidneys?
No, for healthy adults. The kidney concern applies only to people with pre-existing renal disease. Multiple long-term studies have shown no adverse effects of protein intakes up to 3.3 g/kg in healthy populations.
Do plant-based athletes need more protein?
Yes, roughly 10% to 15% more total protein to compensate for lower leucine content and digestibility. Focus on leucine-rich plant sources like soy, lentils, and pea protein, and consider supplementing with a plant-based protein powder.
I have been an exercise physiologist for six years. I have tested over three thousand people. And the single most consistent predictor of recomposition success is protein intake. Not the specific diet. Not the training split. Not the supplements. Protein. Get enough of it, distribute it reasonably, train hard, and your body will recomp. The evidence is not just strong. It is overwhelming. Your muscles are made of protein. Feed them. — Emily Clarke, Exercise Physiologist, Portland, Oregon