Fitness Nation Forum

How do you determine the right protein carbs fat and calorie targets to support muscle gain while reducing body fat during a body recomposition?

I usually start with maintenance calories and keep protein high while setting carbs and fats based on training and preference

For recomposition I think protein is the main priority then I split the remaining calories between carbs and fats

I keep calories around maintenance and aim for consistent protein every day rather than chasing a perfect macro ratio

My approach is moderate calories high protein and enough carbs to keep training performance strong

I calculate protein from body weight then use the remaining calories for carbs and fats depending on how active I am

I would not use an aggressive deficit for recomposition because it can make muscle gain much harder

I usually start with a small calorie deficit high protein and moderate carbs with fats kept at a reasonable level

I set protein first then fats and use carbs to fill the rest of my calorie target

For body recomposition consistency matters more than having perfectly calculated macros every single day