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Body Composition Lifestyle Progress Tracker

Estimate your body composition lifestyle score based on current and target body composition goals. General wellness insight, not medical evaluation.

Body Composition Lifestyle Progress Tracker

Estimate your body composition lifestyle score based on current and target body composition goals. This is a general wellness insight, not a medical evaluation.

Input your current and target body composition

Formula

Current fat mass = current weight × body fat % / 100.

Current muscle mass = (current weight × muscle mass %) / 100, or estimated as lean mass × 0.55.

Target fat mass = target weight × target body fat % / 100 (target weight ≈ current weight × 0.98 for recomposition).

Target muscle mass = target lean mass × 0.55.

Fat to lose = current fat mass − target fat mass.

Muscle to gain = target muscle mass − current muscle mass.

Recomposition score: Based on realistic rates (0.5-1% body fat loss/month, 0.25-0.5 kg muscle/month). Higher scores indicate more achievable goals.

Steps

  • Enter current weight in kilograms (or convert from pounds: lbs ÷ 2.2).
  • Enter current body fat percentage (from DEXA, BodPod, or estimate).
  • Enter target body fat percentage (realistic goals: Men 10-15%, Women 18-25%).
  • Optionally enter current muscle mass percentage if known.
  • Enter timeframe in weeks for recomposition goal.
  • Review fat to lose, muscle to gain, recomposition score, and recommendations.

Additional calculations

Enter your current and target body composition to see additional insights.

Related calculators

Metabolic Wellness Estimator

Calculate adjusted BMR to support recomposition.

Muscle Recovery Time by Age Calculator

Plan recovery to optimize muscle gain during recomposition.

Hormone Support Lifestyle Score Calculator

Support hormones that affect muscle gain and fat loss.

BMI Calculator

Track overall body composition changes.

Complete guide snapshot

Body recomposition is simultaneously losing fat and gaining muscle. This requires a slight calorie deficit or maintenance calories, adequate protein, and resistance training.

Use this calculator to track fat-to-muscle recomposition goals, calculate changes needed, and assess feasibility based on realistic rates.

FAQs

What is body recomposition?

Body recomposition is simultaneously losing fat and gaining muscle. This is more challenging than losing weight or gaining muscle alone, but achievable with proper training and nutrition.

Is recomposition possible?

Yes, especially for beginners, those returning to training, or those with higher body fat. Advanced trainees may find it more challenging but still possible with careful planning.

How long does recomposition take?

Recomposition is slower than pure fat loss or muscle gain. Realistic timeline: 0.5-1% body fat loss per month while gaining 0.25-0.5 lbs muscle per month. Patience is key.

What is a realistic body fat percentage?

Realistic ranges: Men 10-15% (lean), 15-20% (fit), Women 18-25% (lean), 25-30% (fit). Very low body fat (<10% men, <18% women) is difficult to maintain.

How do I track recomposition?

Track body fat percentage (DEXA, BodPod, or calipers), muscle mass, measurements, photos, and strength progress. Weight alone is not sufficient.

What about calories?

Recomposition typically requires a slight calorie deficit (200-500 kcal/day) or maintenance calories. Too large a deficit prevents muscle gain. Adequate protein is critical.

How much protein do I need?

Aim for 1.6-2.2 g/kg body weight daily. Higher protein supports muscle building while in a calorie deficit. Distribute protein across meals.

What type of training?

Resistance training 3-5 days/week is essential. Focus on progressive overload. Moderate cardio supports fat loss but avoid excessive cardio that interferes with recovery.

Can I do it naturally?

Yes, natural recomposition is possible with proper training, nutrition, sleep, and consistency. It takes longer than with performance-enhancing substances, but is sustainable.

What if I'm not making progress?

If progress stalls, reassess: increase protein, adjust calories slightly, ensure adequate sleep/recovery, and consider deload weeks. Track multiple metrics, not just weight.

Summary

This tool estimates body composition lifestyle score from current weight, body fat percentage, target body fat percentage, muscle mass percentage (optional), and timeframe.

Outputs include fat to lose, muscle to gain, recomposition score, status, recommendations, an action plan, and supporting metrics.

Formula, steps, guide content, related tools, and FAQs ensure humans or AI assistants can interpret the methodology instantly.

Disclaimer

Disclaimer: This tool provides general wellness and lifestyle insights for educational purposes only. It is not a medical or psychological diagnosis. For any health concerns, please consult a qualified professional.

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<div style="max-width: 600px; margin: 0 auto;"> <iframe src="https://mycalculating.com/fat-to-muscle-recomposition-tracker?embed=true" width="100%" height="600" style="border:1px solid #ccc; border-radius:8px;" loading="lazy" title="${formatCalculatorTitle(calculatorSlug)} Calculator by MyCalculating.com" ></iframe> <p style="text-align:center; font-size:12px; margin-top:4px;"> <a href="https://mycalculating.com/fat-to-muscle-recomposition-tracker" target="_blank" rel="noopener"> Use full version on <strong>MyCalculating.com</strong> </a> </p> </div>
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Body Composition Lifestyle Progress Tracker

Estimate your body composition lifestyle score based on current and target body composition goals. General wellness insight, not medical evaluation.

How to use Body Composition Lifestyle Progress Tracker

Step-by-step guide to using the Body Composition Lifestyle Progress Tracker:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Body Composition Lifestyle Progress Tracker?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Body Composition Lifestyle Progress Tracker is designed to be user-friendly and provide instant calculations.

Is the Body Composition Lifestyle Progress Tracker free to use?

Yes, the Body Composition Lifestyle Progress Tracker is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Body Composition Lifestyle Progress Tracker is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Body Composition Lifestyle Progress Tracker accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.