Body Recomp & Fat Loss Readout

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Daily protein target

 

What the Colours Mean

The three gauges below all use the same simple system.

	Red	Not the best fit right now — a different approach will serve you better.
	Amber	Workable, but expect it to be slower or to take more consistent effort.
	Green	A strong fit — a great option to go for.
	Gold	An exceptional candidate (Fat Loss Sprint only) — the fastest results are realistic here.

Body Recomposition Likelihood

How realistic it is to lose fat and build muscle at the same time, right now.

The scienceRecomp responds best to higher protein — research puts the useful range at 2.2–3.5g per kg of bodyweight, and since protein isn't the only macronutrient that matters, 2.2–2.3g/kg is a solid practical target rather than chasing the top of the range. It's also harder the leaner and more advanced you already are — the same "wet towel" effect that makes aggressive dieting tougher at very low body fat. Women using hormonal contraception often get an added edge, since oestrogen itself supports muscle building — fat can drop while the scale barely moves.

Fat Loss Sprint Suitability

Suitability for an aggressive, short-term fat-loss protocol without sacrificing muscle.

Why aggressive beats "just eat less"Properly structured aggressive dieting sees fewer than 3 in 100 people fail to stick with it, against roughly 1 in 5 on a flat 500-calorie-for-everyone deficit — because the protocol flexes around your hunger and life instead of the other way round. Resistance training at least twice a week is non-negotiable here: skip it and the deficit burns muscle instead of protecting it.

What's a refeed?A short, planned stretch of eating back up near maintenance calories — not a free-for-all binge. The goals: refill depleted muscle glycogen, bring leptin (your hunger hormone) back up so food noise quietens down, restore the background fidgeting and movement (NEAT) your body quietly cuts during a steep deficit, and protect the muscle you're working to keep.

How to refeedEat at roughly maintenance calories for the day(s), built mostly from carbs — about 88% carbs / 9% protein / 3% fat, keeping fat low since it's dietary fat, not carbs, that stores most readily once you're above maintenance. Expect the scale to jump 1–2kg during and just after a refeed; that's water bound to glycogen, not fat, and it settles back down within a few days.

When to refeedTwo solid options, either works well: a single 1-day refeed once a week, or a longer 2-day refeed every 2–3 weeks. Go sooner than planned if food noise and obsessive thoughts about eating start creeping back in — that's your body telling you it's due, regardless of what the calendar says.

This calculator shows a standard 500 kcal/day deficit above. An actual Aggressive Dieting phase runs a steeper, fully personalised deficit calculated in coaching — this panel shows what to expect from that protocol, not the calorie number itself.

Lean Bulk Suitability

Building muscle first with a small calorie surplus, before worrying about fat loss.

Worth knowingBody Recomp and Lean Bulk can sometimes both come back green for the same person — that's normal, since everyone holds and distributes fat differently. Which route you take from here is genuinely down to personal preference and goals. If you'd like help deciding, apply for 1:1 coaching below.

Real Transformations

All three methods work — it comes down to how quickly you want the results.

Take Action

Turn today's numbers into next week's habits.

1. Build your plate. Aim for half your plate vegetables, a quarter protein, a quarter starch at most meals. No scales needed: a palm-sized portion of meat or fish is roughly 3oz (a deck of cards), a cupped handful of rice or pasta is about 1 cup (a baseball), and a thumb of oil, nut butter or cheese is about 1 tbsp (a poker chip).
2. Fuel around training, not just around meals. 2–3 hours before: a balanced meal of carbs, protein and fat. 30–60 minutes before: something light and easy to digest — a banana, rice cakes with honey, a crumpet and jam. Under 30 minutes before: fast carbs only if you need them (dates, diluted juice, a few jelly sweets).
   2–3h beforeBalanced meal

   1–2h beforeSimpler, lower fat

   30–60m beforeEasy carbs

   <30mFast sugar
3. Shift your plate with your training day. On harder training days, lean more on lean protein and grains/starches to fuel and recover. On rest or low-intensity days, lean more on protein, veg and fruit, and go easier on the starch. It's simple fuel-to-demand matching, not a gimmick.

   Rest / low-intensity day
   + a little healthy fat

   Training / high-intensity day
   fuels performance & recovery

4. Don't fear carbs — just choose good ones. Controlled studies that match protein and calories consistently show no fat-loss advantage to low-carb over higher-carb diets. Favour fibre-rich, nutrient-dense sources — potatoes with the skin on, beans, wholegrain bread and pasta, high-fibre cereal — over refined, low-fibre versions.
5. Refeeds work because they keep you consistent, not because they speed up fat loss. A 2026 randomised trial found dieters using a weekly refeed day plus two one-week diet breaks matched the fat-loss results of continuous dieters — despite spending roughly a quarter of the study at maintenance calories. The benefit is adherence, not a faster metabolism.
6. Train each muscle twice a week, not once. The largest network meta-analysis on resistance training to date (178 studies, over 5,000 people) found frequency beats cramming volume into one session. Two moderate-to-heavy sessions per muscle per week, a few sets each, reliably outperforms one all-out session for both strength and size.
7. Play the long game. Only around 1 in 5 people who lose weight keep it off long-term. The common thread among those who do: slow and steady changes, one habit at a time, consistent strength training, and dropping the need for perfection.