Lose fat and build muscle at the same time. Get your calorie cycling targets, protein needs, and a realistic timeline for body recomposition.
Enter your numbers to see your calorie cycling plan, protein target, and recomp timeline.
The math says recomp is possible. These programs are how you actually execute it day by day.
Daily workouts, calorie cycling framework built around your recomp targets, and accountability that holds.
Direct guidance from certified trainers. Custom programming built around your numbers and schedule.
500+ guides covering every workout style, demographic, and goal. No signup, no paywall.
Corporate wellness available online or in person. Increase engagement, reduce absenteeism.
Three steps from your numbers to a calorie cycling plan that builds muscle and drops fat.
Mifflin-St Jeor BMR times your activity factor. This is how many calories your body burns on an average day — your maintenance level.
Training days get a slight surplus to fuel muscle growth. Rest days get a deficit to burn fat. The weekly average stays near maintenance.
1g of protein per pound of bodyweight is the non-negotiable floor for recomp. Protein preserves muscle during the deficit and builds it during the surplus.