How to Track Macros for Body Recomposition: A Simple Guide

What Is Body Recomposition?

Body recomposition (recomp) is the process of building muscle and losing fat simultaneously. For years, fitness "experts" claimed this was impossible, that you had to choose between bulking and cutting. Science has since proven them wrong.

Recomp is not only possible, it's the most efficient approach for many people, especially beginners, returning lifters, and those with higher body fat percentages.

The key that makes recomp work? Precise nutrition. And that starts with tracking macros.

What Are Macros?

Macronutrients are the three categories of nutrients that provide energy: protein, carbohydrates, and fats. Each plays a distinct role:

• Protein (4 calories per gram): Builds and repairs muscle tissue. The most important macro for recomp.
• Carbohydrates (4 calories per gram): Primary fuel for high-intensity training. Supports recovery and performance.
• Fat (9 calories per gram): Supports hormone production (including testosterone), brain function, and vitamin absorption.

How to Calculate Your Recomp Macros

Step 1: Find Your Maintenance Calories

Your maintenance calories are the amount you need to eat to maintain your current weight. The simplest estimate:

Body weight (lbs) x 14 to 16 = maintenance calories

Use 14 if you're sedentary outside the gym, 15 if moderately active, and 16 if highly active.

Example: A 180-pound person with moderate activity: 180 x 15 = 2,700 calories.

Step 2: Set Your Recomp Calories

For body recomp, eat at or slightly below maintenance. A mild deficit of 100 to 300 calories works well. This provides enough energy to build muscle while creating conditions for fat loss.

Recomp target: Maintenance minus 100 to 200 calories.

Step 3: Set Your Protein

This is the most important macro for recomp. High protein intake preserves muscle in a deficit and provides the building blocks for new muscle growth.

Target: 1 gram per pound of body weight.

For our 180-pound example: 180g protein = 720 calories from protein.

Step 4: Set Your Fat

Adequate fat is essential for hormonal health. Too little fat tanks testosterone, which is disastrous for muscle growth.

Target: 0.3 to 0.4 grams per pound of body weight.

For our example: 180 x 0.35 = 63g fat = 567 calories from fat.

Step 5: Fill the Rest with Carbs

Take your total calories, subtract protein and fat calories, and divide the remainder by 4.

Example:

• Total: 2,500 calories (maintenance minus 200)
• Protein: 720 calories
• Fat: 567 calories
• Remaining: 2,500 - 720 - 567 = 1,213 calories
• Carbs: 1,213 / 4 = 303g

Final macros: 180g protein / 303g carbs / 63g fat

How to Actually Track Your Macros

Use a Food Tracking App

MyFitnessPal, Cronometer, or MacroFactor are the most popular options. Enter your foods after each meal (or pre-log your day in advance for better accuracy).

Weigh Your Food

A kitchen scale ($10 on Amazon) is the single best investment you can make for your nutrition. Eyeballing portions is wildly inaccurate. Studies show people underestimate calorie intake by 30 to 50% when not measuring.

Build a Rotation of Go-To Meals

You don't need to eat differently every day. Having 4 to 5 reliable meals that you know the macros for makes tracking effortless. At HIGGYM, we help clients build a meal rotation that fits their preferences and lifestyle.

Track Consistently, Not Perfectly

Hitting your macros within 5 to 10 grams each day is good enough. Don't stress about being exact to the gram. Consistency over weeks and months matters more than perfection on any single day.

Common Recomp Mistakes

Eating too little. A severe deficit kills muscle growth. Recomp requires a mild deficit or maintenance calories, not starvation.

Not eating enough protein. Protein is the linchpin. If you're falling short consistently, your recomp will be more "lose muscle" than "build muscle."

Ignoring training. You can't recomp without progressive resistance training. Your muscles need a reason to grow. Cardio alone won't cut it.

Expecting overnight results. Recomp is a slower process than a dedicated bulk or cut. You won't see dramatic scale changes, because you're simultaneously gaining muscle and losing fat. Trust the process and track measurements, progress photos, and strength gains instead.

Changing macros too frequently. Give your macro targets at least 2 to 3 weeks before adjusting. Your body needs time to respond.

When to Get Help With Your Nutrition

If calculating macros feels overwhelming, or if you've been tracking but not seeing results, working with a coach who specializes in nutrition can save you months of frustration.

HIGGYM's nutrition coaching includes custom macro calculations, weekly adjustments based on your progress, meal planning guidance, and direct access to Coach Dillon for questions.

The difference between "knowing what to do" and "having someone manage it for you" is often the difference between a mediocre physique and an impressive one.

Ready to Start Your Recomp?

Body recomposition is the most efficient path for most people who want to look better, feel stronger, and build a physique they're proud of. The macros above are your starting point.

If you want a coach to handle the nutrition science while you focus on training hard, book a free consultation with HIGGYM today.