1Aim for 1.8โ2.4 g/kg daily
This is the higher end of the muscle-gain range, necessary because your body needs to both build new muscle and fuel recovery while you are in a slight deficit. It is more protein than a typical cut or bulk alone.
Recomposition
Lose fat and build muscle at the same time
Body recomposition โ losing fat while gaining muscle โ is possible, especially for beginners, returning lifters, and anyone with body fat above average. Protein is the single most important nutrient for this goal: it preserves muscle in a deficit and provides the building blocks for new tissue when training stimulus is present.
- โTargets for both fat loss and muscle growth
- โBased on current nutrition science
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Protein targets for body recomposition
Example ranges for a 70 kg person. During recomposition, aim at or above the high end of the muscle-gain range to simultaneously preserve muscle while in a deficit.
| Goal | Recommended range | Typical target | Note |
|---|---|---|---|
| Maintenance / general health | 84โ126 g/day | 105 g/day (1.5 g/kg) | 0.8 g/kg is the RDA minimum; 1.2โ1.8 g/kg suits most active adults. |
| Muscle gain / hypertrophy | 112โ154 g/day | 140 g/day (2 g/kg) | Gains in lean mass plateau around 1.6 g/kg/day (Morton et al., 2018). |
| Weight loss / fat loss | 126โ168 g/day | 154 g/day (2.2 g/kg) | Higher protein preserves lean mass while you cut calories. |
| RDA baseline | 56 g/day (0.8 g/kg) | Minimum | Minimum to avoid deficiency in healthy adults. |
How does body recomposition work?
Body recomposition requires the right combination of diet, training, and protein. Unlike a traditional cut or bulk, you aim for slow, simultaneous changes in body fat and lean mass. Protein is the key driver โ higher intakes (1.8โ2.4 g/kg) support both muscle growth and fat loss while keeping you full.
2Keep a small deficit, not aggressive
A modest deficit of 200โ300 calories below maintenance works best. Too aggressive, and muscle growth stalls. Too little, and fat loss stalls. A slight deficit is the sweet spot for recomposition.
3Train hard โ especially resistance training
Progressive overload is non-negotiable. Without a strong training signal, extra protein cannot stimulate muscle growth. Aim for 3โ5 resistance sessions per week with compound movements.
4Be patient โ recomposition is slow
Unlike dedicated cuts or bulks, recomposition changes happen gradually. Expect slower scale changes but visible improvements in body composition over weeks and months. Take progress photos and track strength gains.
High-protein foods for recomposition
Recomposition demands high protein with controlled calories. Lean sources like chicken breast, egg whites, Greek yogurt, tuna, tofu, and whey protein are ideal โ they deliver dense protein without excess calories. The food hub shows protein-to-calorie ratios for easy choices.
Frequently asked questions
Quick answers about protein intake for this goal.
Can you really lose fat and gain muscle at the same time?
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Yes, especially for beginners, returning lifters, and people with body fat above average. The process (body recomposition) is slower than dedicated cuts or bulks but produces a leaner, more muscular physique over time.
How much protein for recomposition?
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Aim for 1.8โ2.4 g per kg of body weight per day. This higher range supports both muscle growth and fat loss simultaneously. At 70 kg, that is roughly 126โ168 g per day.
Do I need a calorie deficit for recomposition?
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A small deficit of 200โ300 calories below maintenance helps, but recomposition can also work at maintenance calories for some people. The key is high protein and consistent resistance training.
How long does recomposition take?
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Visible changes typically take 8โ12 weeks of consistent effort. Results vary based on training experience, body fat percentage, and adherence. Progress photos and strength gains are better indicators than the scale.
What should I eat during recomposition?
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Focus on lean, high-protein foods: chicken breast, fish, eggs, Greek yogurt, tofu, legumes, and whey protein. Pair these with vegetables and complex carbs for energy. The food hub provides protein and calorie data for planning.
Related protein calculators
Explore other protein tools and calculators.
Weight loss โFat-loss protein targetsMuscle gain โMuscle-building protein targetsWeight gain โBulking protein targetsFor women โFemale-specific guidanceFor men โMale-specific guidanceFor athletes โPerformance & training targetsBy weight โ50โ100 kg targetsFood databases โHigh-protein foods hubMeal planner โBuild high-protein mealsCreatine calculator โCreatine dose, loading & water
This page provides general educational estimates based on body weight and current sports-nutrition guidelines (International Society of Sports Nutrition, American College of Sports Medicine, and the IOM Dietary Reference Intakes). It is not medical advice. For individualized guidance, especially with kidney or liver disease, diabetes, pregnancy, or other conditions, consult a registered dietitian or physician.