What does “recomposition” even mean?
Recomposition describes your body’s ability to simultaneously build muscle mass and reduce body fat – achieving two seemingly opposing goals at once. This is possible through a finely tuned combination of:
an individualized calorie approach (usually a slight deficit),
sufficient protein intake to maintain and build muscle,
effective resistance training to stimulate the muscles, and
smart training planning that includes recovery (e.g., via deloads).
Who is recomposition suitable for?
Target Group | Suitability |
Beginners | Very good – the body responds strongly to new stimuli. |
Returners (after training break) | Very good – "muscle memory" effect helps. |
Athletes with slight fat surplus | Good – enables fat loss while building muscle. |
Advanced lifters | Limited – progress is possible but slower. |
Not ideal if you:
are already very lean (e.g., <10–12% body fat),
have very high performance goals (e.g., powerlifting competition),
or aim for maximum hypertrophy in a short time (a surplus would be better here).
How to set recomposition in the app:
You can easily activate recomposition in MyFitCoach by setting your goal to “Maintain weight”:
Instructions:
During onboarding:
→ In the “Goal” section, select “Maintain weight”As an active user:
Open the app
Go to the profile tab
Tap the goal button (above the weight graph)
Set your goal to “Maintain weight”
✅ Once this is set, MyFitCoach automatically adjusts your calories and macros to support recomposition:
slight deficit (or near maintenance),
high protein intake (1.8–2.2 g/kg),
individual adjustment based on weight, training data, and progress.
How does recomposition work physiologically?
Recomposition is possible when the following conditions are met:
Condition | Effect |
Slight calorie deficit | Promotes fat loss |
Sufficient protein | Maintains and builds muscle |
Progressive resistance training | Signals to the body: “I need these muscles” |
Recovery & sleep | Crucial for muscle repair and hormonal balance |
➡️ Especially at the beginning, you’ll often notice visual changes at stable body weight – e.g., a leaner look or improved muscle definition.
The scale isn’t the best indicator – use progress photos, measurements, or estimated 1RM instead.
Even in a mild deficit, muscle gain is possible – provided protein and training are on point. The key is a molecular signaling pathway called mTOR, which regulates muscle protein synthesis.
Resistance training acts as a mechanical stimulus activating mTOR – regardless of being in surplus or deficit. With enough protein (ideally 1.8–2.2 g/kg), the body can build new muscle tissue despite an energy shortage.
Leucine-rich proteins are especially important as leucine strongly triggers mTOR activity.
Numerous studies show: Recomposition works even in a deficit when three factors are present – structured training, sufficient protein, and moderate calorie reduction.
Too strong of a deficit hinders muscle growth and slows recovery.
🔻 The catch:
A deficit lowers baseline muscle protein synthesis, making muscle growth under diet conditions harder and slower. A surplus is often more effective – especially for advanced lifters or very lean individuals aiming for maximum hypertrophy.
More tips for successful recomposition:
Don’t go too deep into a deficit – it hurts recovery and gains.
Eat protein-rich, filling meals.
Skip calorie counting if it stresses you – but keep track overall.
Deloads (every 5 weeks automatically) help prevent overtraining – or adjust them in the app based on fatigue.
Be patient and consistent – true recomposition takes time.
Still have questions?
Not sure if recomposition is right for you? Our team is happy to help:
📩 support@myfitcoach.de
Sources
Sources
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Morton, R. W., et al. (2018). Effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376–384.
Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition, 11(1), 20.
Stokes, T., et al. (2018). Role of dietary protein for the promotion of muscle hypertrophy with resistance exercise. Nutrients, 10(2), 180.
Roberts, B. M., et al. (2010). mTOR signaling and the regulation of protein synthesis in skeletal muscle. International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 189–199.