How Much Protein Do I Need for Body Recomp Reddit

You're scrolling through Reddit, and you've seen it all. One thread says 1 gram of protein per pound of body weight. Another says that's bro-science. A third says it only matters if you're in a surplus. It's confusing, and that confusion is stopping you from seeing the results you want.

Body recomposition-losing fat and building muscle at the same time-is the holy grail of fitness. And protein is the single most important lever you can pull to make it happen. This guide will give you the exact, no-nonsense number you need, explain why it works, and show you how to implement it today.

Key Takeaways

• The optimal protein range for body recomposition is 1.8 to 2.7 grams per kilogram of body weight (0.8 to 1.2g/lb).
• Body recomposition is most effective for new lifters, people returning from a long break, or those with a body fat percentage over 25% (men) or 35% (women).
• You must pair high protein intake with a small calorie deficit of 200-300 calories or eat at maintenance; a large deficit prevents muscle growth.
• Your daily protein target remains the same on both training days and rest days to support continuous muscle repair and growth.
• Hitting your total daily protein number is far more important than specific meal timing or the “anabolic window.”
• A successful recomp requires consistent heavy resistance training at least 3-4 times per week to signal muscle growth.

What Is Body Recomposition (And Who Is It Really For?)

Let's get this straight first. Body recomposition is the process of simultaneously decreasing your body fat mass and increasing your muscle mass. You might see the number on the scale stay the same for weeks, but your reflection in the mirror changes dramatically. Your clothes fit better, you look leaner, and you feel stronger.

It sounds like magic, but it's just physiology. However, it's not for everyone. The ability to do this effectively depends heavily on your training experience and current body composition.

This is for you if:

• You're a beginner: If you've been lifting for less than a year, your body is hyper-responsive to training. You can build muscle even in a calorie deficit. This is often called "newbie gains."
• You're detrained: If you used to be strong and fit but took a few years off, your body has "muscle memory." It can regain lost muscle much faster than it built it the first time, even while you're losing fat.
• You have a higher body fat percentage: If you have significant fat stores (think over 25% for men, 35% for women), your body has plenty of energy available to fuel fat loss and muscle building at the same time. The fat itself provides the energy surplus needed for muscle growth, while your diet creates the overall deficit for fat loss.

This isn't for you if:

• You're an advanced, lean lifter: If you've been training consistently for 5+ years and are already lean (under 15% body fat for men, 25% for women), your body is too efficient. It needs a dedicated calorie surplus to build any meaningful amount of new muscle. Trying to recomp will just lead to spinning your wheels. For you, traditional bulk and cut cycles are more effective.

Recomposition is a slow process. You are asking your body to do two opposite things at once. Be patient. You are trading rapid weight loss for quality changes in your physique.

The Exact Protein Formula for Recomposition

To answer the question of how much protein do i need for body recomp reddit users are debating, the optimal range is between 1.8 and 2.7 grams of protein per kilogram of body weight.

In pounds, that's 0.8 to 1.2 grams of protein per pound of body weight.

Why the range? The higher end (1.0-1.2g/lb) is for when you're in a slightly more aggressive deficit or are leaner. The lower end (0.8g/lb) works well if you're at maintenance calories or have a higher body fat percentage. For most people, aiming for 1.0 gram per pound of your target body weight is the perfect, simple-to-remember rule.

Let's do the math for a 180-pound person who wants to recomp down to a leaner 165 pounds.

• Target Body Weight: 165 lbs
• Daily Protein Goal: 165 lbs x 1.0g/lb = 165 grams of protein per day.

This number is your daily target. Every single day. Rain or shine, gym day or rest day.

Why is this number so high? During a recomp, you're typically in a slight calorie deficit. In this state, your body can start breaking down muscle tissue for energy (a process called catabolism). A high protein intake does three critical things:

1. Preserves Muscle: It provides the amino acids necessary to repair and maintain muscle mass, protecting it from being used as fuel.
2. Promotes Satiety: Protein is the most filling macronutrient. Eating 165g of protein will make you feel much fuller on fewer calories, making it easier to stick to your deficit.
3. Increases Metabolism: Your body burns more calories digesting protein than it does carbs or fats. This is called the Thermic Effect of Food (TEF). Up to 30% of the calories from protein are burned off during digestion.

This high-protein strategy is the foundation of a successful recomp. It ensures that the weight you lose is fat, not precious muscle you're working hard to build.

Your protein goal. Hit it every day.

Track your food. Know you hit your numbers without guessing.

Start your 7 day free trial

Why Common Protein Advice Fails for Recomp

The internet, especially forums like Reddit, is filled with well-meaning but often incomplete advice. Here are the common protein myths that will sabotage your body recomposition goals.

Mistake 1: Using the Standard 0.8g/kg RDA

The Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight. For a 180 lb (82kg) person, that's only 66 grams of protein. This number is the bare minimum to prevent protein deficiency in a sedentary person. It is completely insufficient for someone actively trying to build muscle and lose fat.

Mistake 2: Believing Excess Protein Turns to Fat

This is a persistent myth. Your body is incredibly inefficient at converting protein into fat. The process, called de novo lipogenesis, is metabolically expensive and rarely happens. It's far more likely that the extra calories from the fat and carbs you ate *with* the protein are what get stored. It's almost impossible to gain fat from overeating protein alone, especially in the context of a calorie-controlled recomp diet.

Mistake 3: Obsessing Over the "Anabolic Window"

You've heard it: you must drink a protein shake within 30 minutes of your workout or you'll lose all your gains. This is mostly a myth perpetuated by supplement companies. While it's a good idea to have protein within a few hours post-workout, the total amount you eat over 24 hours is vastly more important. Hitting your 165g target for the day is 95% of the battle. The timing is the other 5%.

Mistake 4: Lowering Protein on Rest Days

This is one of the worst mistakes you can make. Muscle protein synthesis (the process of rebuilding muscle) is elevated for 24-48 hours after a resistance training session. Your rest days are when the majority of growth and repair actually happens. Cutting your protein on these days is like telling a construction crew to go home when it's time to build the walls. Keep your protein intake consistent every single day.

Your macros. Every day. On track.

No more guessing games. See exactly what you're eating and know it's working.

Start your 7 day free trial

How to Hit Your Protein Goal: A Practical Plan

Knowing your protein number is one thing. Actually eating that much every day is another. Let's say your goal is 160 grams per day. Trying to eat this in two or three large meals is difficult and will leave you feeling bloated.

The key is to spread it out. Aim for 4 meals, each with 40 grams of protein. This makes the target manageable and keeps you full throughout the day.

Here is a sample day for a 160-gram protein target:

Meal 1 (8:00 AM): 40g Protein

This meal sets the tone for the day. Don't start with a carb-heavy breakfast like cereal or a bagel.

• Option 1: 1 cup (220g) non-fat Greek yogurt (22g protein) mixed with 1 scoop of whey protein powder (25g protein). Total: ~47g.
• Option 2: 4 large eggs (24g protein) scrambled with 1/2 cup of cottage cheese (14g protein). Total: ~38g.

Meal 2 (12:00 PM): 40g Protein

Your lunch should be built around a lean protein source.

• Option 1: 6 ounces (170g) of cooked chicken breast (50g protein) on a large salad.
• Option 2: 1 can of tuna (142g) mixed with Greek yogurt instead of mayo (40g protein) with whole-wheat crackers.

Meal 3 (4:00 PM): 40g Protein

This is often the hardest meal. A protein shake is your best friend here. It's fast, easy, and efficient.

• Option 1: 1.5 scoops of whey or casein protein powder mixed with water or unsweetened almond milk (35-40g protein).
• Option 2: A high-quality protein bar with at least 20g of protein and a side of beef jerky (20g protein). Total: ~40g.

Meal 4 (7:00 PM): 40g Protein

Your final meal of the day. This replenishes you after your workout or tops off your protein goal for the day.

• Option 1: 6 ounces (170g) of 93/7 lean ground beef (40g protein) with rice and roasted broccoli.
• Option 2: 6 ounces (170g) of salmon (34g protein) with a large serving of lentils (10g protein). Total: ~44g.

Top Protein Sources:

• Chicken Breast: ~31g protein per 100g (3.5oz)
• Whey Protein Isolate: ~25g protein per 30g scoop
• Non-Fat Greek Yogurt: ~10g protein per 100g
• Cottage Cheese: ~12g protein per 100g
• Egg Whites: ~11g protein per 100g
• Lean Ground Beef (93/7): ~23g protein per 100g
• Tuna (canned in water): ~28g protein per 100g

Focus on these sources, and hitting your daily goal becomes simple math.

Frequently Asked Questions

How much protein can you absorb in one meal?

Your body can digest and absorb virtually all the protein from a single meal, no matter how large. However, it can only use a certain amount for muscle protein synthesis (MPS) at one time, which is roughly 25-40 grams. Spreading your intake is optimal for maximizing MPS throughout the day.

Do I need protein shakes for body recomp?

No, you do not *need* them. You can get all your protein from whole foods. However, protein shakes are an incredibly convenient and cost-effective tool for hitting a high protein target of 150g+ without adding unwanted fats and carbs.

Should I eat the same amount of protein on rest days?

Yes, absolutely. Your muscles do not grow in the gym; they grow while you are resting. Muscle repair and synthesis is an ongoing process that is elevated for up to 48 hours after a workout. Keeping protein high on rest days provides the raw materials needed for that growth.

What should my other macros be for recomp?

After setting your protein at 0.8-1.2g per pound of body weight, set your fat intake to 20-30% of your total calories for hormonal health. Fill the rest of your daily calories with carbohydrates. Carbs will fuel your workouts and make you feel less lethargic in a deficit.

How long does body recomp take?

Body recomposition is a marathon, not a sprint. Do not expect to see dramatic changes in two weeks. A realistic rate for a beginner is gaining 0.5-1 pound of muscle while losing 2-4 pounds of fat per month. You need to commit to at least 3-6 months of consistency to see significant results.

Conclusion

Stop the endless scrolling and second-guessing. The formula for body recomposition is simple: eat 0.8 to 1.2 grams of protein per pound of body weight, lift heavy 3-4 times per week, and maintain a small calorie deficit.

It's not magic, it's just math and consistency. Now you have the numbers-go execute.