Body recomposition — often called "recomp" — is the goal of reducing body fat while building lean muscle at the same time. Unlike traditional bulking and cutting cycles, which alternate between calorie surpluses and deficits, recomposition aims to achieve both objectives simultaneously. The scale may not change much during a recomp, but your body shape, strength, and metabolic health can improve dramatically.
Body recomposition works best for certain populations: beginners to resistance training, people returning after a layoff, those with higher body fat percentages, and individuals on performance-enhancing protocols. These groups have a greater capacity to build muscle even without a large calorie surplus. For advanced lifters with low body fat, simultaneous fat loss and muscle gain becomes significantly harder.
The nutritional strategy for recomposition typically involves eating at or slightly below maintenance calories with a high protein intake — around 1.8 to 2.4 grams per kilogram of body weight per day. Protein provides the amino acids necessary for muscle protein synthesis while supporting satiety. Carbohydrates and fats are then distributed based on activity level and personal preference, with an emphasis on fueling workouts adequately.
Training during a recomp should focus on progressive resistance training three to five days per week, emphasizing compound movements and sufficient weekly volume per muscle group. Adequate sleep and stress management are essential, as both directly influence hormone levels that regulate fat loss and muscle growth. Vora's integrated tracking of nutrition, workouts, recovery, and sleep provides a comprehensive picture of whether your recomp strategy is working.