The answer is yes — but only under specific conditions.
is possible but slow — knowing the conditions saves you from switching strategies too soon.
TL;DR
— losing fat and gaining muscle simultaneously — is real and reproducible at or near , provided protein is high and training is hard.
What the study found
Barakat reviewed the evidence and identified the conditions that support : energy intake at or slightly below , protein at ≥1.6 g/kg, and progressive resistance training with sufficient volume. The best-responding populations were beginners, returning lifters, and higher body-fat individuals.
How to apply it
Eat calculated from your actual weight trajectory (not a formula). Hit 1.8 g/kg protein daily. Lift 3–4 times a week with . Expect the scale to move slowly; track waist measurement, mirror and lifts instead.
Caveats
Lean, well-trained lifters much more slowly and usually get more from cycling between short cuts and lean gain phases. If you're already ≤12% body fat and trained, don't rely on recomp as your main strategy.
Body recomposition: can trained individuals build muscle and lose fat at the same time?
Barakat C et al. · 2020 · Strength & Conditioning Journal
Review confirming recomposition is achievable at or near maintenance calories when paired with high protein intake (≥1.6g/kg) and progressive resistance training.
Read the full paper