Body Recomp Starts With How You Eat. Here’s Your Macro Guide to Losing Fat and Building Muscle

Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?Hearst Owned3 min readLosing fat and gaining muscle at the same time—otherwise known as body recomposition—is no simple feat. You need to stay disciplined in the gym, and perhaps even more importantly, dialed in on your nutrition.Why? Achieving body recomp requires striking the perfect balance: eating enough of the right stuff to build muscle without consuming so much that you gain body fat.One of the easiest ways to ensure your nutrition stays in check is by counting macros. Macronutrients—fats, proteins, and carbohydrates—play an important role in your day-to-day nutrition and your body recomp journey. Getting the right amount of each is critical to your success, and your ideal balance depends on you and your goals.Eating for body recomp can be complicated, so we tapped the experts to simplify the process in the WH+ Eating for Body Recomp Guide. DOWNLOAD THE EATING FOR BODY RECOMP GUIDE NOW What You Get When You Download the Guide Expert-designed equations to calculate macro goals tailored to your needs An easy-to-use cheat sheet featuring animal- and plant-based sources of each nutrientSeveral simple, macro-friendly recipes that are both nutritious and delicious Tips from dietitians to help you fuel better consistently A detailed guide to the basics of all three macronutrientsWH IllustrationWant a Sneak Peek into Guide? Getty Images/WH IllustrationGetty Images/WH IllustrationGetty Images/WH IllustrationWhat Makes This Plan Different—And Worth It It’s custom to you. Nutrition needs are highly individualized. What works for your favorite fitness influencer or trainer might not work for you and your body. Our macros guide includes a simple-to-use formula to help you calculate your ideal macro targets based on your unique needs and goals.It’s science-backed. Our experts—all registered dietitians!—know that successful body recomposition starts with science. The tips and strategies are supported by current research, while still practical and easy to follow.It’s sustainable. One of the best parts about tracking macros? It keeps your eating plan flexible, so you can meet your targets with foods that are both nourishing and enjoyable. This isn’t a strict diet you’ll regret only a few days in. Instead, it’s a flexible framework that allows you to fill in the blanks. After all, the most sustainable eating plan for body recomp is the one you can actually stick with.GET THE PLAN How Should I Train for Body Recomp? We’re so glad you asked. To gain muscle, you need to be strength training regularly, and with enough intensity that your muscles know to adapt. If you’re just getting started in the weight room, try out our 4-Week Beginner Workout Plan. If you’ve been around the weight room for a while, try one of three plans in our Build and Burn series, designed specifically to help you build muscle and lose fat.Still not sure how to get started on your body recomp journey? Everything you need to know is in our Body Recomp Guide.WH IllustrationWhat You Need to Follow the Plan All you need to follow this plan is your kitchen and whole foods you love! That said, a high-quality protein powder can help you hit your protein goals along the way (critical for the muscle-building process!). Here are a few of our favorites.More Perks of Joining WH+​Women’s Health+ is a premium membership program that provides premium expert-backed fitness programs, eating plans, wellness advice, and exclusive digital content designed to meet you no matter which life stage you’re in. We tap expert sources and look into the latest research to provide you with the strength training, weight loss, recovery, and mental health tools you need to live your longest, healthiest, happiest life.When you sign up for a membership (starting at $5/month), you’ll get access to:One year of health programming, including workout plans and nutrition guides, created by WH editors and expertsExclusive fitness challenges, including the popular Glute Gains Challenge and Ultimate Pull-Up Plan​A year’s worth of access to our All Out Studio fitness app with 450+ workouts to stream ($90 value)More healthy recipes, including our High-Protein Meal Prep Manual​Unlimited WomensHealthMag.com content and a one-year print magazine subscriptionFind the Perfect Women’s Health Training Program for YouJustin SteeleRona Ahdout//Hearst OwnedCori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.