How Much Protein for Body Recomposition

The Protein Number That Unlocks Recomposition

To determine how much protein for body recomposition you need, the answer is simple and non-negotiable: eat 1 gram of protein per pound of your target body weight, every single day. For a 200-pound person who wants to be a leaner 180 pounds, that’s 180 grams of protein. This number is likely 30-50% higher than what you’re eating now, and it’s the single most important variable for losing fat while building muscle simultaneously. You’re probably frustrated because you’ve tried cutting calories and ended up looking thin but soft, losing the muscle you wanted to reveal. Or you tried eating more to build muscle and just gained fat. It feels like an impossible balancing act. The reason those attempts failed is they missed the key ingredient: a protein intake high enough to command your body to build muscle even while you're in a calorie deficit. Without this specific protein target, a calorie deficit just makes you a smaller, weaker version of yourself. With it, you force your body to burn fat for fuel while using the protein to repair and grow muscle tissue from your workouts.

Why This Protein Target Is Your Recomposition “Cheat Code”

Thinking you can achieve body recomposition without hitting this protein goal is like trying to build a brick house without enough bricks. It won’t work. Protein is the literal building block for muscle, but its role in recomposition is even more powerful. Here’s the science, explained simply.

First, protein has the highest Thermic Effect of Food (TEF). This means your body burns a significant number of calories just digesting it-up to 30%. For every 100 calories of lean protein you eat, your body uses about 30 of them for digestion and processing. Compare that to carbs (5-10%) and fats (0-3%). This metabolic “tax” on protein creates a bigger calorie deficit without you having to eat less food. It’s a built-in fat-burning advantage.

Second, protein is the most satiating macronutrient. This isn't just a feeling; it's a hormonal response. A high-protein meal keeps you feeling full for hours, crushing the cravings and hunger that kill most diets. 400 calories from chicken breast and broccoli will keep you satisfied until your next meal. 400 calories from chips and a soda will leave you hungry again in 60 minutes. In the context of a calorie deficit, staying full is your superpower. It’s the difference between sticking to your plan and raiding the pantry at 10 PM.

Finally, and most critically, protein prevents muscle breakdown. When you’re in a calorie deficit, your body is in a catabolic (breaking down) state. It needs energy, and your muscle tissue is an easy target. A high protein intake provides a constant stream of amino acids, which signals your body to preserve its hard-earned muscle and burn body fat instead. This is the core mechanism of recomposition: you create an energy deficit to burn fat, while providing the exact building blocks needed to simultaneously repair and build muscle stimulated by your training.

Tired of guessing? Track it.

Mofilo tracks food, workouts, and your purpose. Download today.

The 3-Step Recomposition Protocol

Knowing your protein number is the first step, but execution is everything. Body recomposition requires precision. You can’t guess your way to success. Follow these three steps exactly, and the process will work. This isn't a vague set of guidelines; it's a protocol. Treat it like one.

Step 1: Set Your Protein and Calorie Targets

This is your daily blueprint. Do this math once and build your plan around it.

1. Protein Target: 1 gram per pound of your *goal* body weight. If you are 210 pounds and your goal is a lean 185, your daily protein target is 185 grams. Don't use your current weight. We are feeding the body you want to have.
2. Calorie Target: A slight deficit is mandatory. A massive one will cause muscle loss, no matter how much protein you eat. A good starting point for your daily calorie intake is your current body weight in pounds multiplied by 12. For a 210-pound person, this is 210 x 12 = 2520 calories. This creates a mild deficit of around 300-500 calories below your maintenance level, which is the sweet spot for recomposition.

So, for our 210-pound person, the daily plan is 185g of protein and around 2,520 calories.

Step 2: Structure Your Meals Around Protein

A target of 185 grams of protein can feel intimidating. The key is to break it down. Don't think of it as one giant number; think of it as 4-5 smaller protein goals throughout the day. Aim for 4 meals, each with 40-50 grams of protein.

Here’s what that looks like:

• Meal 1 (8 AM): 4 whole eggs (24g protein) + 1 cup Greek yogurt (20g protein) = 44g
• Meal 2 (12 PM): 6 ounces of grilled chicken breast (53g protein) over a large salad.
• Meal 3 (4 PM - Post-Workout): 2 scoops of whey protein powder (48g protein) mixed with water.
• Meal 4 (7 PM): 6 ounces of salmon (40g protein) with roasted asparagus and quinoa.

Total: 185 grams. Suddenly, the impossible number becomes a simple, repeatable daily schedule. You build every meal around a protein source first, then add carbs and fats to fill out your calorie budget.

Step 3: Train for Strength, Not Fatigue

This is the part almost everyone gets wrong. You cannot do endless cardio and high-rep circuit training and expect to build muscle. That type of training sends a signal to your body to become smaller and more efficient, which is the opposite of what you want. You must give your muscles a reason to grow.

Your training must be centered on progressive overload with heavy, compound movements. This means your primary goal in the gym is to get stronger over time.

• Focus: Squats, Deadlifts, Bench Press, Overhead Press, and Barbell Rows.
• Rep Range: Stick to the 4-8 rep range for your main lifts. This builds dense, strong muscle.
• Progression: Your mission each week is to add 5 pounds to the bar or do one more rep with the same weight. This is the stimulus that tells your body, "We are under heavy load and must use that protein to build stronger muscle to survive."

Without this strength signal, the extra protein has no job to do. The combination of a high-protein diet and a heavy, progressive training program is what forces recomposition to happen.

Your Body in 90 Days: A Recomposition Timeline

Body recomposition is a slow burn, not a wildfire. The scale is a terrible tool for tracking progress here, because you are losing fat (which is light) while gaining muscle (which is dense). You must have patience and track the right metrics. Here is what you should realistically expect.

Weeks 1-2: The “Is This Working?” Phase

You will feel bloated. Your weight on the scale might even go up by 2-4 pounds. This is not fat. It's water and glycogen being stored in your newly stimulated muscles. Your muscles will feel fuller and you might feel a bit “puffy.” This is a sign that the process is starting. Your lifts in the gym should feel strong. Trust the plan and do not panic and cut your calories.

Month 1 (Days 1-30): The First Signs of Change

By the end of the first month, the scale will have either stayed the same or dropped by only 2-3 pounds. However, you will notice your pants are slightly looser around the waist. Your reflection in the mirror will look different-denser, not just smaller. The most important metric is your logbook: you should be lifting more weight or doing more reps on all your key lifts than when you started. This is non-negotiable proof of progress.

Months 2-3 (Days 31-90): The Visible Transformation

This is where the visual changes accelerate. You will be consistently losing 0.5-1 pound of fat per week. Your waist will be noticeably smaller. You will see new definition in your shoulders, back, and arms. Friends who haven't seen you in a while will start asking what you're doing. Your strength will continue to climb steadily. By day 90, you will be a visibly different person-leaner, more muscular, and significantly stronger.

This process is for new lifters or those returning after a long layoff. If you are already advanced (under 12% body fat for men, 20% for women), recomposition is extremely slow. You will need dedicated, separate phases of bulking and cutting.

You read this far. You're serious.

Track food, workouts, and your purpose with Mofilo. Download today.

Frequently Asked Questions

Best Protein Sources for Recomposition

Focus on lean, high-quality sources. Your go-to list should include chicken breast, turkey breast, 93/7 lean ground beef, fish (like salmon and cod), eggs, egg whites, low-fat Greek yogurt, cottage cheese, and whey or casein protein powder. These provide the most protein per calorie.

The Role of Carbs and Fats

They are your energy source. Once your protein target (1g/lb of goal weight) and calorie target (bodyweight x 12) are set, fill the remaining calories with carbohydrates and healthy fats. A good starting ratio is 40% protein, 30% carbs, and 30% fat. Carbs fuel your workouts, and fats support hormone function.

Protein Timing and Meal Frequency

Total daily protein intake is king. However, splitting it into 3-5 meals of 30-50g each is optimal for keeping muscle protein synthesis elevated throughout the day. This prevents your body from entering a catabolic state. A post-workout protein shake is beneficial because it's fast-digesting, but it's not magic. Hitting your total daily number is what matters most.

Recomposition Without a Gym

This is significantly harder because the stimulus for muscle growth is weaker. It is possible for true beginners, but progress will be slower. You must focus on progressive bodyweight training: moving from knee push-ups to regular push-ups, from bodyweight squats to pistol squats, and adding pull-ups. The protein and calorie rules remain exactly the same.

How Long to Follow a Recomposition Plan

Run a recomposition phase for 12 to 16 weeks. After this period, your body's ability to build muscle in a deficit (known as "newbie gains") will dramatically slow down. At that point, you need to make a choice: commit to a dedicated muscle-gain phase with a slight calorie surplus or a dedicated fat-loss phase with a larger deficit.