Body Recomposition, GLP-1 Protein & Macro Cycling Lab
Calculate your exact Training Day (+5%) and Rest Day (−20%) macros, GLP-1 anti-sarcopenia protein floor, +80 kcal/week Reverse Diet schedule, and 3.0g Leucine threshold using validated indirect calorimetry equations.
1. Personal Biometric Parameters
Shared automatically across all 7 clinical calculators
Compare all 3 peer-reviewed equations in real time:
8,000–10,000 steps/day + 3–4 structured lifting sessions/week
Training Day Surplus (+5%) vs. Rest Day Deficit (-20%)
Download Your Body Recomposition Blueprint Card (PNG)
Generates a high-contrast 1080×1350 visual card for Instagram Stories or 1-click sharing on r/Fitness, r/loseit, r/xxfitness & r/MacroFactor.
12-Week Recomposition Curve & Browser Weight Check-In
Simultaneous fat reduction and lean muscle hypertrophy curve.
Daily Morning Weight Log (100% Private in Your Browser)
No account or email required. Saved automatically to your device via LocalStorage so you can check in daily.
1-Click Export to MyFitnessPal, Cronometer & MacroFactor
Open Cronometer (More → Targets → Macronutrient Settings → Fixed Values) or MyFitnessPal (More → Goals → Calorie, Carbs, Protein and Fat Goals) and copy-paste the exact numbers below:
Use on resistance training days (Cronometer / MyFitnessPal Custom Goals)
Use on non-lifting / cardio recovery days
Use if your tracking app only allows a single daily calorie goal
Clinical Nutrient Standards to Hit Your Calculated Targets
Micro-Filtered Grass-Fed Whey Isolate Standard
28g Protein • 3.3g L-Leucine • <0.2g Lactose • 110 kcal
Delivers 33% of your 170g daily protein target in two low-volume servings while crossing the 3.0g leucine mTORC1 trigger.
Free-Form Essential Amino Acids (EAA) + Soluble Prebiotic Fiber
3.5g L-Leucine • 8g Partially Hydrolyzed Guar Gum • Zero Gastric Heaviness
Engineered for patients experiencing early satiety on Semaglutide or Tirzepatide who need maximal myofibrillar preservation without meal volume.
Micronized Creatine Monohydrate (5g) + Quantitative Electrolytes
5g Pure Monohydrate • 1,000mg Sodium • 200mg Potassium • 60mg Magnesium
Supports intracellular water retention, ATP resynthesis during resistance training, and electrolyte balance during fasting or sauna protocols.
Pre-Calibrated Biometric Profiles & Micro-Niche Protocols
Body Recomposition & Macro Cycling for a 130 lb Female
Calibrated training-day anabolic surplus (+5% kcal) and rest-day lipolytic deficit (-20% kcal) for a 59 kg (130 lb) female athlete.
Body Recomposition & Macro Cycling for a 145 lb Female
Precision nutrient partitioning schedule for a 65.8 kg (145 lb) female athlete: 4 training days at +5% paired with 3 rest days at -20% deficit.
Body Recomposition & Macro Cycling for a 160 lb Female
Evidence-based nutritional protocol for a 72.6 kg (160 lb) woman with 27% body fat: 2,120 kcal training days and 1,615 kcal rest days.
Body Recomposition & Macro Cycling for a 165 lb Male
Precision macro cycling protocol for a 74.8 kg (165 lb) male at 16% body fat: 2,420 kcal on lifting days and 1,845 kcal on recovery days.
Body Recomposition & Macro Cycling for a 180 lb Male
Precision training-day anabolic surplus (+5% kcal) paired with rest-day lipolytic deficit (-20% kcal) calibrated for an 81.6 kg (180 lb) male physique.
Body Recomposition & Macro Cycling for a 195 lb Male
High-performance nutrition protocol for an 88.5 kg (195 lb) male lifter: 2,750 kcal training days and 2,095 kcal recovery days.
Body Recomposition & Macro Cycling for a 210 lb Male
Nutrient timing and calorie cycling blueprint for a 95.3 kg (210 lb) male: 2,880 kcal on workout days and 2,190 kcal on rest days.
Body Recomposition & Macro Cycling for a 230 lb Male
High-output recomposition blueprint for a 104.3 kg (230 lb) male: 3,050 kcal training days and 2,320 kcal rest days for sustained muscle retention.
GLP-1 & Semaglutide Muscle Preservation Macros (140 lb Female)
Anti-sarcopenia nutrition blueprint designed to protect skeletal muscle, bone density, and metabolic rate for a 63.5 kg (140 lb) female on GLP-1 agonists.
GLP-1 & Semaglutide Muscle Preservation Macros (160 lb Female)
Anti-sarcopenia nutrition blueprint designed to protect lean muscle tissue, bone density, and resting metabolic rate during rapid GLP-1 weight loss.
GLP-1 & Tirzepatide Muscle Preservation Macros (180 lb Female)
Comprehensive clinical nutrition blueprint for an 81.6 kg (180 lb) woman on GLP-1 or GIP/GLP-1 therapy: 125g protein floor and 3.0L fluids.
GLP-1 & Semaglutide Muscle Preservation Macros (200 lb Female)
Clinical nutrition and anti-sarcopenia protocol for a 90.7 kg (200 lb) female on GLP-1 weight loss therapy: 130g protein floor and 3.2L fluids.
GLP-1 & Semaglutide Muscle Preservation Macros (190 lb Male)
Anti-catabolic nutrition and hydration blueprint for an 86.2 kg (190 lb) male on Semaglutide or Tirzepatide: 145g protein and 3.4L fluids.
GLP-1 & Semaglutide Muscle Preservation Macros (210 lb Male)
Clinical anti-sarcopenia protocol for a 95.3 kg (210 lb) male: 155g daily protein floor, 38g fiber, and 3.6L hydration to defend lean muscle mass.
GLP-1 & Tirzepatide Muscle Preservation Macros (230 lb Male)
Comprehensive clinical nutrition blueprint for a 104.3 kg (230 lb) male on dual GIP/GLP-1 agonists: 165g protein floor and 3.8L fluids.
GLP-1 & Semaglutide Muscle Preservation Macros (240 lb Male)
Heavyweight anti-sarcopenia nutrition strategy for a 108.9 kg (240 lb) male: 170g protein floor, 40g fiber, and 4.0L fluids.
Perimenopause Macro & Metabolic Protocol (125 lb Female)
Hormone-calibrated nutrition for a 56.7 kg (125 lb) woman: 35g protein breakfast anchor, 3.0g leucine threshold, and carb cycling.
Perimenopause Macro & Metabolic Protocol (135 lb Female)
Metabolic strategy for a 61.2 kg (135 lb) woman navigating hormonal shifts: 1,780 kcal baseline TDEE and 36g leucine-rich protein feedings.
Perimenopause Macro & Metabolic Protocol (145 lb Female)
Calibrated for shifting estrogen/progesterone ratios: elevated per-meal leucine density to overcome anabolic resistance and targeted carbohydrate timing.
Perimenopause Macro & Metabolic Protocol (155 lb Female)
Hormone-calibrated nutrition for a 70.3 kg (155 lb) woman: 1,890 kcal TDEE, 130g protein target, and 35g prebiotic fiber.
Perimenopause Macro & Metabolic Protocol (165 lb Female)
Precision hormone-aware macros for a 74.8 kg (165 lb) woman: 1,940 kcal TDEE, 38g leucine-rich breakfast, and carb cycling.
Perimenopause Macro & Metabolic Protocol (175 lb Female)
Clinical metabolic plan for a 79.4 kg (175 lb) female: 1,990 kcal baseline TDEE, 140g protein floor, and 36g gut health fiber.
Perimenopause Macro & Metabolic Protocol (185 lb Female)
Comprehensive metabolic protocol for an 83.9 kg (185 lb) woman: 2,040 kcal TDEE, 145g protein target, and 38g soluble fiber.
Postmenopause Macro & Metabolic Protocol (140 lb Female)
Clinically calibrated nutrition for a 63.5 kg (140 lb) postmenopausal female: 1,680 kcal TDEE, 120g protein floor, and bone-sparing micronutrients.
16:8 Intermittent Fasting Timeline & Macros (135 lb Female)
Visual feeding window protocol for a 61.2 kg (135 lb) female: 1,650 kcal, 3 protein boluses, and structured 12-week fat loss curve.
16:8 Intermittent Fasting Timeline & Macros (150 lb Female)
Circadian time-restricted feeding blueprint for a 68.0 kg (150 lb) female: 1,750 kcal, 125g protein, and 12-week weight loss timeline.
OMAD & 20:4 Intermittent Fasting Protocol (165 lb Female)
Compressed 4-hour feeding window protocol for a 74.8 kg (165 lb) woman: 1,520 kcal, 115g protein pacing, and electrolyte defense.
16:8 Intermittent Fasting Protocol & Macros (170 lb Male)
Time-restricted feeding and calorie protocol for a 77.1 kg (170 lb) male: 2,250 kcal, 160g protein, and 1:00 PM to 9:00 PM feeding window.
16:8 Intermittent Fasting Protocol & Macros (185 lb Male)
Moro clinical protocol for an 83.9 kg (185 lb) male athlete: 2,380 kcal, 175g protein floor, and 12-week metabolic trajectory.
18:6 Intermittent Fasting Protocol & Macros (200 lb Male)
Compressed 6-hour feeding window strategy for a 90.7 kg (200 lb) male: 2,450 kcal, 185g protein, and 2:00 PM to 8:00 PM schedule.
16:8 Intermittent Fasting Protocol & Macros (215 lb Male)
High-capacity time-restricted feeding plan for a 97.5 kg (215 lb) male lifter: 2,580 kcal, 195g protein, and 12-week recomposition curve.
OMAD & 20:4 Intermittent Fasting Protocol (230 lb Male)
Heavyweight 20:4 time-restricted feeding blueprint for a 104.3 kg (230 lb) male lifter: 2,200 kcal, 180g protein, and 4.0L hydration.
Cutting & Macro Cycling Protocol (140 lb Female)
Structured fat loss strategy for a 63.5 kg (140 lb) female athlete: 1,750 kcal training days, 1,320 kcal rest days, and 125g protein.
Cutting & Macro Cycling Protocol (155 lb Female)
Clinical calorie and macro cycling schedule for a 70.3 kg (155 lb) woman: 1,880 kcal training days, 1,410 kcal rest days, and 135g protein.
Cutting & Macro Cycling Protocol (170 lb Male)
Precision fat loss strategy for a 77.1 kg (170 lb) male lifter: 2,250 kcal training days, 1,690 kcal rest days, and 165g protein.
Cutting & Macro Cycling Protocol (185 lb Male)
High-performance fat loss protocol for an 83.9 kg (185 lb) male lifter: 2,420 kcal training days, 1,815 kcal rest days, and 180g protein.
200 lb Male Cutting & Recomposition Macro Protocol
Preserve 100% of your 1RM strength while dropping 1.2 lbs/week using structured training-day carbohydrate refeeds.
Cutting & Macro Cycling Protocol (215 lb Male)
Precision fat loss strategy for a 97.5 kg (215 lb) male lifter: 2,680 kcal training days, 2,010 kcal rest days, and 205g protein.
Cutting & Macro Cycling Protocol (225 lb Male)
Clinical calorie cycling protocol for a 102.1 kg (225 lb) male athlete: 2,750 kcal training days, 2,060 kcal rest days, and 215g protein.
Cutting & Macro Cycling Protocol (240 lb Male)
Heavyweight fat loss blueprint for a 108.9 kg (240 lb) male: 2,860 kcal training days, 2,145 kcal rest days, and 225g protein floor.
Reverse Dieting & Metabolic Recovery Plan (120 lb Female)
Structured +80 kcal/week incremental ramp from 1,150 kcal back to 1,750 kcal for a 54.4 kg (120 lb) female recovering from chronic dieting.
Reverse Dieting & Metabolic Recovery Plan (130 lb Female)
Systematic metabolic restoration schedule for a 59.0 kg (130 lb) female: advance from 1,200 to 1,850 kcal/day to rebuild metabolic expenditure.
Reverse Diet & Metabolic Recovery Plan (135 lb Female)
Gradually restore your TDEE from 1,250 kcal back to 1,950+ kcal/day at +80 kcal per week by upregulating NEAT and thyroid conversion.
Reverse Dieting & Metabolic Recovery Plan (145 lb Female)
Metabolic rehabilitation strategy for a 65.8 kg (145 lb) female: safely ramp from 1,350 to 2,050 kcal/day while preserving body composition.
Reverse Dieting & Metabolic Recovery Plan (160 lb Female)
Clinical metabolic recovery plan for a 72.6 kg (160 lb) woman: step up from 1,400 to 2,150 kcal to optimize hormones and metabolic rate.
Reverse Dieting & Metabolic Recovery Plan (165 lb Male)
Post-deficit metabolic recovery protocol for a 74.8 kg (165 lb) male lifter: step up from 1,600 to 2,450 kcal/day to restore testosterone and gym strength.
Reverse Dieting & Metabolic Recovery Plan (180 lb Male)
Systematic metabolic restoration protocol for an 81.6 kg (180 lb) male lifter: progress from 1,750 to 2,650 kcal/day to rebuild metabolic expenditure.
Reverse Dieting & Metabolic Recovery Plan (200 lb Male)
Heavyweight metabolic restoration schedule for a 90.7 kg (200 lb) male athlete: transition from 1,900 to 2,850 kcal/day to rebuild metabolic output.
Plant-Based Leucine & FFMI Protocol (125 lb Female)
Precision plant-based protein kinetics for a 56.7 kg (125 lb) female: 3.0g leucine per feeding, 110g daily protein, and natural FFMI analysis.
Plant-Based Leucine & FFMI Protocol (140 lb Female)
Evidence-based plant protein strategy for a 63.5 kg (140 lb) female athlete: 3.0g leucine threshold, 115g daily protein, and FFMI tracking.
Plant-Based Leucine & FFMI Protocol (155 lb Female)
High-protein vegan blueprint for a 70.3 kg (155 lb) female: 3.0g leucine trigger, 125g daily plant protein, and FFMI trajectory.
Plant-Based Leucine & FFMI Protocol (160 lb Male)
High-performance plant protein kinetics for a 72.6 kg (160 lb) male: 3.0g leucine trigger, 155g daily protein, and natural FFMI analysis.
Plant-Based Leucine & FFMI Protocol (175 lb Male)
Anabolic plant protein kinetics for a 79.4 kg (175 lb) male athlete: 3.0g leucine trigger, 170g plant protein floor, and FFMI tracking.
Plant-Based Leucine & FFMI Protocol (190 lb Male)
Heavyweight plant protein kinetics for an 86.2 kg (190 lb) male lifter: 3.0g leucine trigger, 185g protein floor, and FFMI assessment.
Plant-Based Leucine & FFMI Protocol (205 lb Male)
Advanced plant protein strategy for a 93.0 kg (205 lb) male athlete: 3.0g leucine trigger, 195g plant protein, and natural FFMI analysis.
Plant-Based Leucine & FFMI Protocol (220 lb Male)
Heavyweight plant-based nutrition strategy for a 99.8 kg (220 lb) male: 3.0g leucine trigger, 205g plant protein floor, and FFMI tracking.
Creatine & Sweat Electrolyte Protocol (140 lb Female)
Precision mineral and fluid replacement for a 63.5 kg (140 lb) female athlete: 5g creatine, 3,400mg sodium, and 2.8L water.
Creatine & Sweat Electrolyte Protocol (155 lb Female)
Clinical mineral and fluid replacement for a 70.3 kg (155 lb) female: 5g creatine, 3,800mg sodium, and 3.2L total fluids.
Creatine & Sweat Electrolyte Protocol (170 lb Male)
Athletic mineral and fluid blueprint for a 77.1 kg (170 lb) male lifter: 5g creatine, 4,000mg sodium, and 3.6L hydration.
Creatine & Sweat Electrolyte Protocol (185 lb Male)
Heavy-sweat hydration strategy for an 83.9 kg (185 lb) male athlete: 5g creatine, 4,300mg sodium, and 3.8L fluids.
Creatine & Sweat Electrolyte Protocol (190 lb Athlete)
Exact intracellular water and mineral replacement for heavy training, sauna sessions, and low-carb/keto metabolic states.
Creatine & Sweat Electrolyte Protocol (205 lb Male)
High-capacity hydration and mineral protocol for a 93.0 kg (205 lb) male strength athlete: 6g creatine, 4,800mg sodium, and 4.2L fluids.
Creatine & Sweat Electrolyte Protocol (220 lb Male)
Comprehensive hydration blueprint for a 99.8 kg (220 lb) strength athlete: 6g creatine, 5,000mg sodium, and 4.5L water.
Creatine & Sweat Electrolyte Protocol (240 lb Athlete)
High-output fluid and mineral strategy for a 108.9 kg (240 lb) strength athlete: 7g creatine, 5,400mg sodium, and 5.0L hydration.
How the 3-Formula Bioenergetics & Nutrient Partitioning Engine Works
Reviewed by Exercise Physiologists & Registered Sports Dietitians • Direct National Library of Medicine (PubMed / NCBI) References
1. Basal Metabolic Rate (BMR): Why Single-Formula Calculators Fail
Most commercial calorie calculators rely exclusively on a single scale-weight equation. While scale-weight equations work for sedentary individuals with average body composition, they introduce severe error margins (±250 to 400 kcal/day) for resistance-trained individuals, patients undergoing rapid GLP-1 weight loss, or women navigating perimenopause. Our engine computes all three gold-standard equations simultaneously:
- Mifflin-St Jeor Equation (1990):
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + s(wheres = +5for males ands = −161for females). Validated by the American Dietetic Association as the most accurate formula when body fat percentage is unknown. - Katch-McArdle Equation (Lean Body Mass Anchored):
BMR = 370 + (21.6 × Lean Body Mass in kg). Because skeletal muscle and organs drive resting oxygen consumption while adipose tissue is metabolically low-activity, anchoring BMR to Lean Body Mass prevents overestimating calories in higher-body-fat states and prevents under-eating in lean athletes. - Cunningham Equation (Athletic Cohort Standard):
BMR = 500 + (22.0 × Lean Body Mass in kg). Specifically validated in strength, CrossFit, and endurance athletes with elevated intracellular glycogen turnover and high Fat-Free Mass Index (FFMI).
2. Body Recomposition via Calorie & Carbohydrate Cycling (+5% / −20%)
Simultaneous muscle hypertrophy and adipose tissue oxidation require alternating cellular signals. During resistance training days, mechanical tension activates the mTORC1 pathway and translocates GLUT4 glucose transporters to the sarcolemma. Providing a controlled +5% caloric surplus with elevated carbohydrates replenishes muscle glycogen and suppresses proteolysis (muscle breakdown).
Conversely, on non-training recovery days, lowering total energy intake by −20% primarily via carbohydrate reduction lowers circulating insulin, elevates AMPK signaling, and accelerates mitochondrial beta-oxidation of stored body fat—while high daily protein intake (1.15g–1.25g per pound of Lean Body Mass) protects contractile tissue.
3. GLP-1 Receptor Agonist Nutrition & The 3.0g Leucine Threshold
Glucagon-like peptide-1 (GLP-1) and dual GIP/GLP-1 agonists (Semaglutide, Tirzepatide) suppress hypothalamic appetite centers and slow gastric emptying. When caloric intake drops below 1,400 kcal/day without structured protein boluses, skeletal muscle catabolism accelerates—accounting for 25% to 39% of total weight lost in clinical DXA trials.
To trigger ribosomal muscle protein synthesis despite lower meal volume, each feeding must deliver at least 2.8g to 3.0g of the branched-chain amino acid L-Leucine alongside sufficient essential amino acids (typically 28g–36g of high-quality animal or blended plant isolate protein per meal).
Verified PubMed (NCBI) Primary Literature
- Mifflin MD, St Jeor ST, et al. (1990)
A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
PMID: 2305711 - Longland TM, Phillips SM, et al. (2016)
Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain. Am J Clin Nutr.
PMID: 26817506 - Wilding JPH, et al. — STEP 1 Trial (2021)
Once-Weekly Semaglutide in Adults with Overweight or Obesity (DXA Body Composition Sub-Study). N Engl J Med.
PMID: 33567185 - Cunningham JJ. (1980)
A reanalysis of the factors influencing basal metabolic rate in normal adults. Am J Clin Nutr.
PMID: 6741850
Reference Protein Targets by Goal
| Clinical Goal | g / lb LBM | g / kg LBM |
|---|---|---|
| Body Recomp | 1.15g | 2.5g |
| GLP-1 Guard | 1.00g | 2.2g |
| Perimenopause | 1.20g | 2.6g |
| Reverse Diet | 1.10g | 2.4g |
Frequently Asked Clinical & Metabolic Questions (FAQ)
Why do I eat more calories on training days (+5%) if my goal includes fat loss?
Muscle protein synthesis is an ATP-intensive process. Brief, targeted surpluses on lifting days direct energy toward myofibrillar repair and glycogen supercompensation, while the steeper −20% deficit across 3–4 weekly rest days creates the net weekly energy deficit required for steady fat loss.
How does the Reverse Diet Planner prevent post-diet weight rebound?
After months in a caloric deficit, your body reduces Non-Exercise Activity Thermogenesis (NEAT) and thyroid T3 hormone output. Adding +80 kcal/week allows mitochondrial oxidation and spontaneous movement to ramp up week by week without spilling excess energy into adipocytes.
Why do plant-based athletes need more total protein per meal to trigger muscle growth?
Most single plant proteins contain 6%–7.5% leucine compared to 10.5%–11.5% in whey isolate. Combining complementary plant sources (such as a 70:30 pea and brown rice protein blend) or slightly increasing the per-meal serving to 35g–39g guarantees you cross the 3.0g leucine threshold.
Is my daily weight log shared with any external server?
No. Our Zero-Login Weight Tracker stores your biometric parameters and morning weigh-ins exclusively inside your browser's local storage (`window.localStorage`). Your personal health data never leaves your device.
Latest Peer-Reviewed Research & Clinical Guides
In-depth scientific articles supporting our metabolic algorithms
Mifflin-St Jeor vs. Katch-McArdle vs. Cunningham: Clinical BMR Accuracy Compared
Why standard online calorie calculators underestimate athletic energy expenditure by up to 340 kcal/day—and how selecting the right Lean Body Mass equation transforms body recomposition.
Preventing Sarcopenia on GLP-1 Agonists (Ozempic, Wegovy & Zepbound): The Leucine & Protein Protocol
Dual-energy X-ray absorptiometry (DXA) data from major GLP-1 trials show up to 39% of weight lost is lean tissue when protein is neglected. Here is the exact mathematical protocol to keep 92%+ of your muscle.
Body Recomposition & Calorie Cycling: How +5% Training Days and -20% Rest Days Partition Nutrients
Muscle hypertrophy is an energy-dependent signaling process, while lipolysis thrives in transient cellular energy deficits. Learn how alternating training and rest macros achieves both within the same 7-day microcycle.
Perimenopause Macro Strategy: Overcoming Anabolic Resistance & Luteal Insulin Shifts (Ages 38–55)
Fluctuating estradiol and progesterone during perimenopause alter resting fat oxidation and increase the amino acid threshold required to stimulate muscle protein synthesis. Here is how to adjust your TDEE and macros.
Reverse Dieting & Metabolic Adaptation: How +80 kcal/Week Restores TDEE After Prolonged Dieting
Prolonged caloric restriction suppresses Non-Exercise Activity Thermogenesis (NEAT) and leptin. Discover the exact mathematical protocol for stepping calories back up without rebound fat gain.
Plant-Based Protein Synthesis: Combining Pea, Rice & Soy Isolates to Hit the 3.0g Leucine Trigger
Amino acid profiling of 30+ plant proteins shows lower leucine, lysine, or methionine density per gram compared to whey. Learn how a 70:30 pea-to-rice blend matches whey isolate bioavailability.