TDEE for Body Recomposition: Build Muscle & Lose Fat Simultaneously
Body recomposition works by eating at or very close to your TDEE (maintenance calories) while following a high-protein diet and progressive resistance training. Unlike a bulk or cut, you're not creating a large surplus or deficit — you're using protein and training stimulus to shift body composition. Your TDEE is the critical anchor for this strategy.
Body recomposition means losing fat and gaining muscle at the same time. It works best for beginners, people returning to training after a break, and those who are overweight with little training history. The key is eating at or slightly below your TDEE while keeping protein very high, around 2 to 2.4 grams per kilogram of body weight. The process is slower than a dedicated bulk or cut, but you end up leaner and stronger without the mental burden of aggressive dieting. Strength training is non negotiable for recomposition. You need progressive overload to give your body a reason to build muscle. Without it, a calorie deficit just leads to weight loss with no improvement in body composition.
- Eat at your TDEE or up to 200 calories below it. Larger deficits don't allow enough energy for muscle growth.
- Keep protein at 2 to 2.4 grams per kilogram of body weight. This is the single most important nutritional factor for recomposition.
- Focus on progressive overload in your training. Add weight, reps, or sets over time. Without stimulus, your body has no reason to build new muscle.
- Track body measurements and photos rather than weight. The scale may not move much during recomposition because muscle gain offsets fat loss.
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