1. What is Female Body Recomposition?

Body recomposition refers to simultaneously losing fat and gaining muscle. For females, this requires proper nutrition with adequate protein intake and resistance training while maintaining calories at maintenance level (TDEE).

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories)
• \( Weight \) — Body weight in kilograms
• 1.6 — Recommended protein multiplier for females (g/kg)

Explanation: The calculator provides your maintenance calories and optimal protein intake for body recomposition.

3. Importance of Proper Nutrition

Details: Adequate protein intake is crucial for muscle preservation and growth during body recomposition, while maintaining calories at TDEE allows for fat loss while supporting muscle gain.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown) and current weight in kg. All values must be valid (TDEE > 0, weight > 0).

5. Frequently Asked Questions (FAQ)

Q1: Why 1.6g/kg protein for females?
A: Research shows this is the optimal range for muscle protein synthesis in women during recomposition.

Q2: Should I eat below TDEE for faster fat loss?
A: For pure recomposition, maintain TDEE. For faster fat loss (with potential muscle loss), a small deficit may be used.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or with significant weight changes (±2kg).

Q4: What about other macros?
A: After protein (1.6g/kg), fill remaining calories with carbs and fats based on preference.

Q5: Is resistance training necessary?
A: Yes, progressive overload resistance training 3-5x/week is essential for successful recomposition.