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.

Body recomposition isn’t about losing weight—it’s about losing fat while building lean muscle. Discover the science, practical strategies and real-world case studies behind sustainable body transformation.