# Body recomposition: what it is and how to achieve it > Updated: 2026-07-06 · Source: https://dorsi.ai/topics/body-recomposition Body recomposition is the rare fitness goal that sounds too good to be true until you look at the numbers. Lose fat and gain muscle at the same time? In… Body recomposition is losing fat and gaining muscle at the same time. Most people think you have to pick bulking or cutting. Not true. With enough protein and progressive overload, your body can do both. I've seen it in beginners or people returning from a break. It's slower. Maybe 2 pounds of muscle a month instead of 4. But you skip the misery. This page covers how to set up meals and training for it. Body recomposition is the rare fitness goal that sounds too good to be true until you look at the numbers. Lose fat and gain muscle at the same time? In a calorie deficit? The data says yes, but the margins are tighter than most people admit, a 2011 systematic review found that untrained subjects in a moderate deficit (around 500 calories below maintenance) could add about 1.5 kg of lean mass over 12 weeks while dropping roughly 2.5 kg of fat [1]. That’s not dramatic, but it’s real, and it’s exactly what you want if you’re not in a hurry. The catch: you can’t just show up and guess. Body comp protocols require precise protein thresholds, intelligent training volumes, and a willingness to track progress by measurements instead of the scale. Dorsi handles the math, adjusting your sets and reps based on recovery, sleep, and weekly weigh-ins, so you don’t have to think about it. The rest of this page breaks down the mechanics: how protein timing, periodization, and cardio decisions actually shift the outcome. ## What calorie target actually works for recomp? Start with maintenance. Track your weight for a week without changing anything. That's your baseline. On lifting days, eat 200-300 calories above maintenance; on rest days, 200-300 below. The deficit isn't huge, but it adds up. Your body can't build muscle in a big deficit, so keep it narrow. ## Make protein non-negotiable at every meal Aim for 1.6 to 2.2 grams per kilogram of body weight. Spread it across four meals: breakfast, lunch, dinner, and a snack. If one meal is low, the other meals have to compensate. Realistically, an 80g portion of chicken breast gives you about 25g. You'll need to plan ahead. ## How do you know you're building muscle? The scale won't tell you. Take progress photos and measure waist circumference every two weeks. Better yet, track your lifts. If your squat goes up 5kg while your waist stays the same, you're winning. Ignore day-to-day fluctuations. Focus on the trend over months. ## Lift heavy and add volume gradually Stick to compound lifts: squat, bench, deadlift, row, overhead press. Work in the 5-10 rep range. Each week try to add a rep or a little weight. If you stall, add an extra set. Volume is the driver of muscle growth. But don't jump too fast; add one set per exercise per week.