Based mostly on [[Jeff Nippard]]'s [video](https://www.youtube.com/watch?v=M4K0s792wAU&), to tune in a [[Body Recomposition|body recomposition]]: 1) **Training must be the driving force,** training hard with [[Progressive Overload|progressive overload]] and appropriate effort. A good rule of thumb is to aim for 10-20 sets per body part per week. 2) You must decide on a primary goal: to gain muscle or lose fat. A good rule of thumb is to prioritise building muscle on the 8-12% body fat and to lose fat on the 15-20% body fat (for males). 3) Center around maintenance calories and choose a target: - to build muscle, enter a slight caloric surplus of 5-25% of your maintenance intake (bias towards higher ends only if you are leaner or genetically lucky). - to lose fat, enter a caloric deficit of -10% to -20% of your caloric intake (based on how much fat you have to lose). 4) Choose your macros: 1) Start with [[Protein|protein]]: if you are leaner, try to aim for 1.6g/lb of [[Lean Body Mass|LBM]] per day; if not aim for something closer to 1.2g/lb of [[Lean Body Mass|LBM]] for higher percentages of body fat. 2) Choose the [[Fat|fat]] intake afterwards: whatever suits your lifestyle and is above 20% of the daily calories (going below is actually dangerous, fats are good for you). 3) Whatever is left gets assigned to [[Carbohydrates|carbs]]. Don't be too strict trying to get the ratio of fats/carbs every day; focusing on getting the total calories and the [[Protein|proteins]] is generally fine. 5) Another points to optimise that can be helpful but are generally not super impactful: - Sleep more when possible. - Try to improve your preworkouts meals. - Try different well tested supplements like [[Creatine|creatine]], [[Protein|protein]] supplements or [[Caffeine|caffeine]] to help you train more efficiently.