doublesHow to recomp: lose fat and build muscle at once.
Eat at or a little under maintenance (0 to 10% below), get about 0.7 to 1 g of protein per pound of body weight every day, lift with progressive overload at least two or three times a week, and sleep 7 or more hours. Then judge it by your waist, body fat, photos and lifts over 8 to 12 weeks, because the scale will barely move.
Last updated October 19, 2026. General information, not medical advice.
Who a recomp works best for
Newer lifters, people coming back after a break, and people who are "skinny fat" (not much muscle, some fat around the middle) usually see the clearest recomp. Trained lifters can recomp too, but more slowly; a 2020 review found it happens in trained people when protein is high and training is hard (Barakat et al.).
If you have more fat to lose, roughly over 20% body fat for men or 30% for women, or you have a date coming up, a cut gets you there faster. See cut or recomp?
The steps
- Find maintenance. Start from an estimate, then watch your weight for two weeks. If it holds steady, that's maintenance.
- Set calories at maintenance or up to 10% under. Closer to maintenance favors muscle; a little under favors fat loss.
- Set a protein minimum of 0.7 to 1 g per pound (1.6 to 2.2 g per kg). At 170 lb that's about 120 to 170 g a day. More on protein.
- Lift with progressive overload. Add a rep or a little weight over time on the main lifts, at least two or three sessions a week. Without this it isn't a recomp, just eating at maintenance.
- Measure the right things. Weigh in most mornings for the trend, and once a week check your waist, a photo in the same light, or body fat from a smart scale or scan.
- Give it 8 to 12 weeks before judging. If your waist is down and your lifts are up, it's working, even if the scale hasn't moved.
Common mistakes
- Judging by the scale alone. Muscle gained can offset fat lost.
- Eating back workout calories, which turns a small deficit into a surplus.
- Protein that's high on some days and low on others. Consistency matters more than the exact number.
- Training without adding weight or reps over time.
In DoublesDoubles has a Recomp plan: calories about 5% under maintenance (or right at it with the Even option), protein at 2.0 g per kg, and it asks that you strength train at least twice a week. Body fat and lean mass from Apple Health show next to your weight, and you can track your waist, photos or scans.
Sources
- Barakat C, Pearson J, Escalante G et al. "Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?" Strength and Conditioning Journal, 2020. Link
- Morton RW et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine, 2018. Link
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