Macro strategy
Body recomposition macros
Body recomposition macros work when they support the whole process: enough protein to keep muscle, enough calories to move body fat, and enough carbs and fats to keep training and life sustainable.
Set calories from the goal first
Most recomposition plans start near maintenance or in a modest deficit. The exact target depends on starting body fat, training history, and how consistently the client can execute.
An aggressive deficit can make the scale move faster, but it can also hurt training performance. If the goal is to look better, the plan has to protect or build muscle while fat comes down.
That is why the first macro decision is the phase: cut, recomp, or lean bulk. The calorie target should match that decision.
Protein is the anchor
Protein should be set before carbs and fats. It supports muscle retention, satiety, and recovery when calories are controlled.
For many men, a simple high-protein target is easier to execute than a complex meal plan. The useful plan is the one that can survive work, travel, restaurants, and weekends.
Once protein is stable, the remaining calories can be split between carbs and fats based on training performance and food preference.
Adjust from weekly data
A recomposition macro plan should not be frozen for months. Waist, photos, bodyweight trend, gym performance, hunger, and adherence tell you whether to adjust.
If weight and waist are not moving and adherence is real, calories may need to come down. If performance and recovery are falling apart, the plan may be too aggressive.
Coaching keeps the decision tied to data instead of emotion after one bad weigh-in.
Where to go next
This guide connects to the pages that help you turn the idea into a plan:
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