Medical disclaimer

This tool is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult your doctor or qualified healthcare professional before making any health-related decisions. Results are estimates only.

Last medically reviewed: March 2026

Content last updated: March 30, 2026

Nutrition for body composition — education

Nutrition for recomposition emphasizes protein, energy balance, and enough carbohydrate to fuel hard training days. Fat intake carries hormones and fat-soluble vitamins—avoid zero-fat diets unless prescribed.

Protein spread

Many sports-nutrition consensus statements suggest distributing protein across meals rather than one huge dinner—especially for older adults and during deficits.

Carbohydrate periodization

Higher carbs on heavy training days; moderate on rest days—flexible approach many athletes use.
Fiber-rich carbs support gut health and satiety during cuts.

Fats and health

Emphasize unsaturated sources (olive oil, nuts, fish) while limiting industrial trans fats. Saturated fat limits are individualized for lipid risk.

Sources, formulas & further reading

Based on: U.S. Navy circumference (tape) method; skinfold alternatives such as Jackson–Pollock are described in ACE/ACSM literature.

For additional clinical context, see independent references from the publishers below (WHO, CDC, PubMed, Medscape, ACE, ACOG, NIH, NCBI, USDA — as applicable).

U.S. Navy — Body composition assessment (reference) — U.S. Navy
ACE — Body fat / skinfold methods overview — ACE

Additional references

MedlinePlus — Nutrition and athletic performance — NIH MedlinePlus