How many calories should you eat for body recomposition? Learn how to estimate BMR and TDEE, establish your real calorie baseline, choose the right deficit and adjust your intake using real progress data.

Build a body recomposition meal plan that supports fat loss and muscle growth. Learn how to structure protein, carbs and fats, manage food volume and calorie density, and create meals that fit your training, appetite and lifestyle.

Not all protein powders are created equal. Discover whether you really need protein powder for body recomposition, how much protein to consume, and whether whey, casein or plant-based proteins are the best choice for your goals.