Who it works best for
Recomposition works best for beginners, people returning after time off, or those carrying more body fat — all cases where the body has more "room" to build muscle using stored energy. Advanced, lean lifters see it happen far more slowly.
The nutrition side
Rather than a large surplus or deficit, recomposition usually works around maintenance calories with high protein intake — enough to support muscle repair without a large excess of stored energy. Our Protein Intake Calculator is a good starting point.
Tracking it properly
Because the scale can stay flat even while your body composition improves, track more than weight — waist measurements and a body fat percentage estimate give a clearer picture of what's actually changing.