Body recomposition (sometimes called “body recomp” for short) is the term on everyone’s lips these days, for good reason. It promises the best of both worlds: lose fat and gain muscle at the same time, says Maura Donovan, MS, RD, registered dietitian and sports dietetics specialist. Sounds ideal…but is it possible?
It is, particularly if you’re new to exercise. But, fear not, experienced lifters: You can still recomp, too. Ahead, everything you need to know about making gains while cutting fat, no matter your experience level.
Meet the experts: Maura Donovan, MS, RD, CSSD is a registered dietitian and sports nutrition specialist with Thorne. Jason Machowsky, RD, CSCS, is an exercise physiologist and sports dietitian. It just takes more strategy, patience, and planning.
Really, the reason body recomp can be so tricky is because building muscle and losing fat require opposing energy strategies. In a classic bulk and cut approach, for example, you'd eat in a calorie surplus while focusing on strength training to bulk up, then shift into a calorie deficit to cut body fat. It's a two-phase system where you prioritize one goal at a time.
Body recomposition, on the other hand, aims to do both simultaneously. To lose fat, you need to eat fewer,” Donovan says. Since these goals are metabolically at odds, recomping requires you to hover around your maintenance calories—eating enough to fuel your workouts and recovery, without tipping into a surplus.
Translation: you’ll need to avoid aggressive calorie cuts, but follow a tight, protein-forward eating plan paired with smart strength training. In addition to nailing your nutrition, strength training—obviously—is critical for body recomp. You’ll want to lift at least three times a week and going for progressively heavier weights as you get stronger.
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