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The Body Recomposition on GLP-1 Calculator helps patients optimize their body composition during GLP-1-assisted weight loss by balancing fat loss with muscle preservation or building. It calculates ideal macronutrient ratios and training parameters for the best possible body composition outcome.

Fórmula

Body Recomp Score = (Fat Lost / Total Weight Lost) × 100 — target > 75% fat as proportion of weight lost

BF%: Body Fat Percentage (%) — Percentage of total body mass that is fat tissue
FM: Fat Mass (lbs) — Total weight of fat tissue
LBM: Lean Body Mass (lbs) — Total weight of non-fat tissue (muscle, bone, organs, water)
RCS: Recomp Score (%) — Percentage of total weight loss that came from fat tissue

Guía paso a paso

1Enter your current weight, body fat percentage (measured or estimated), and goal body fat percentage
2Input your GLP-1 medication, protein intake, and resistance training schedule
3The calculator projects your body composition trajectory and recommends macro targets
4Track progress by comparing actual body recomp score against optimal benchmarks

Ejemplos resueltos

Entrada

Current: 200 lbs at 35% body fat, goal: 170 lbs at 25% body fat, on Wegovy, lifting 3x/week

Resultado

Fat mass: 70 lbs → 42.5 lbs (27.5 lbs fat lost). Lean mass: 130 lbs → 127.5 lbs (2.5 lbs lean lost). Recomp score: 27.5/30 = 91.7% fat ratio. Excellent preservation.

Entrada

Current: 180 lbs at 30% body fat, no resistance training, low protein

Resultado

Projected: 155 lbs at 26% body fat. Fat lost: 13.7 lbs, lean lost: 11.3 lbs. Recomp score: 13.7/25 = 54.8%. Poor — increase protein to 120g and add resistance training.

Errores comunes a evitar

✕Focusing only on scale weight without measuring body fat percentage or tracking body measurements
✕Attempting aggressive caloric deficits that maximize total weight loss but sacrifice lean tissue
✕Skipping resistance training because GLP-1 medications make you feel tired or nauseated

Preguntas frecuentes

Can I build muscle while losing fat on a GLP-1 medication?

True simultaneous muscle gain and fat loss (recomposition) is challenging in a caloric deficit. However, beginners to resistance training and those returning after a break can achieve it, especially with high protein intake (1.6-2.2 g/kg). For most GLP-1 patients, the goal should be preserving muscle while losing primarily fat.

What is a good body recomp score during weight loss?

Ideally, 75% or more of weight lost should be fat. Scores below 60% indicate excessive lean mass loss. Without intervention, GLP-1 patients typically score 60-75%. With resistance training and adequate protein, scores of 80-90%+ are achievable.

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