Learn what to eat during a body recomposition phase, including ideal proteins, carbs, fats, and how to track progress with DEXA Scan data.
Body recomposition means lowering fat while building muscle simultaneously. It requires a careful balance of training, nutrition, and recovery. But the biggest factor in a successful recomp is what you eat. Not eating enough will stop muscle growth. Eating too much will prevent fat loss. Eating the wrong foods will sabotage both.
At Kalos, we use DEXA Scan data to help clients see whether their nutrition is truly supporting recomposition. When fat mass goes down and lean mass goes up, your eating plan is working. Here is exactly what to eat to make that happen.
To successfully recomp, your nutrition must support:
Protein drives muscle repair and growth.
Too large a deficit stops muscle growth.
This allows your body to use stored fat for energy.
Recomp is precise, but simple when you understand the fundamentals.
Most people should aim for:
This ensures you have enough fuel to build muscle while still losing fat.
Using a DEXA Scan to determine your lean mass will help calculate your true maintenance calories accurately.
Protein is the most important nutrient in a recomp.
Aim for:
0.8 to 1.0 grams per pound of body weight daily
Example:
If you weigh 170 lbs, eat 135 to 170 grams of protein each day.
Protein helps:
These should be the foundation of every meal.
Carbs fuel strength training and recovery.
Avoid cutting carbs too low. Low carbs make strength training harder and slow muscle growth.
Fats help maintain optimal hormone levels.
Eat fats in moderate amounts to stay within your calorie target.
A simple structure for every meal:
This balance keeps calories controlled while supporting muscle gain.
Aim for 25 to 40 grams per meal.
This improves energy, strength, and recovery.
Consistent protein intake helps maximize muscle protein synthesis.
You do not need to eliminate anything, but limit these to stay in your calorie targets:
These foods make it much harder to maintain a slight deficit or stay at maintenance.
Supplements are not required but can be helpful.
Simple supplements, not complicated stacks, are perfect during a recomp.
A DEXA Scan reveals:
If lean mass goes up or stays stable while fat mass goes down, your nutrition is dialed in perfectly.
If not, you adjust calories, protein, or carbs accordingly.
No guessing. Only data.
A Kalos client ate more protein, increased carbs around workout times, and stayed near maintenance calories. After eight weeks of training and eating this way, their DEXA scan showed:
The right food choices made recomposition possible.
A successful recomp requires eating the right foods in the right amounts. Prioritize protein, fuel your workouts with carbs, include healthy fats, and maintain a small deficit or maintenance intake.
Pairing this approach with DEXA Scan tracking at Kalos ensures your nutrition is creating real changes in fat and muscle, not just changes on the scale.
If you are ready to take control of your health with the most accurate body composition analysis available, it is time to book your DEXA scan at Kalos. Whether you are looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.
Schedule your scan today at Kalos, your journey to data-driven fitness starts now.
Bay Area residents trust KALKalosOS to deliver results. We proudly serve the entire Bay Area including the following locations:
