THE RECOMP PROJECT

THE RECOMP PROJECT

The Recomp Project

Macro Range Calculator

Find a practical starting range for calories, protein, carbohydrates and fat. Choose an estimated calorie range or use a coach-prescribed target.

Calculation method
Units

Choose based on the whole week—not the hardest training day.

Used to tailor the protein recommendation note.

Advanced profile — optional

Useful when body-composition or strength data is available. Body-fat percentage can refine resting-energy needs; lifts describe the training profile and tailor the recommendation.

Use a credible estimate or leave blank. An inaccurate value may reduce accuracy.

Enter the same unit selected above. Leave any unknown lift blank.

Food Logging Guidelines

  • Log everything you consume each day as best as possible.

  • Reasonable estimates are always acceptable.

  • Prioritize protein at every meal. Reaching your daily protein needs supports muscle growth, recovery, and body recomposition.

  • Use Manual Food when something is difficult to search or measure—a simple description is enough.

  • Aim for consistency, not perfection.