Common questions
Losing fat and gaining muscle at once (recomposition)
Updated: October 25, 2026
Yes, recomposition is possible — especially for beginners, people with extra fat and those returning after a break.
- Calories at maintenance or a small deficit (−200 to −300 kcal).
- High protein: 2.0–2.4 g/kg.
- Strength training 3–4 times a week with steady progression.
- Sleep 7–9 hours.
The scale may barely move — track waist, photos and strength. Protein and creatine are the most useful supplements here.
General sports-nutrition guidance, not medical advice. If you have a condition, are pregnant or take medication, check with your doctor first.