SmartShape · Free Tool

Less fat.
More muscle.
At the same time.

Body recomposition is possible for women 35+. Calculate your exact targets and see the transformation in 3D.

Your body

Enter your current stats. The sphere updates live as you adjust body fat.

Fat
Muscle
Current body composition
Weight
Body fat %
28 %
Average
12%EssentialAverageHigh45%
Activity level
Your goal

Tap a card to reveal your personalised targets. Select the one that matches you.

Lose Fat
Reduce body fat · preserve lean mass
Strategic calorie deficit
Tap to see your targets
Fat Loss Protocol
−400
cal / day
−8%
BF target
16w
Timeline
High protein (2.0 g/kg) + strength training preserves your muscle while burning fat.
Recomposition
Lose fat AND build muscle together
Slower, sustainable transformation
Tap to see your targets
Recomp Protocol
±0
cal / day
−5%
BF target
24w
Timeline
Maintenance calories + high protein + progressive overload. Best for women 35+ starting strength training.
Build Muscle
Add lean mass · accept slight fat increase
Strength-focused bulk phase
Tap to see your targets
Muscle Build Protocol
+300
cal / day
+3kg
Lean gain
20w
Timeline
Clean surplus + 2.1 g/kg protein. Women 35+ can add 0.5–1kg of pure muscle per month with the right training.
← Back to stats
YOUR RECOMP TRANSFORMATION
18.5
kg fat
−3.2 kg
49.5
kg muscle
+1.8 kg
36.2
kg Wasser
+0.5 kg
±0
Cal/day
Calorie target
136
g protein
Daily minimum
23%
Target BF%
from 28%
24w
Timeline
Estimated
Progress timeline
Start
Your recomp protocol
01
Calories
Match maintenance calories exactly...
02
Protein target
Hit your protein number every single day...
03
Strength training
3–4 sessions/week, progressive overload...
04
Sleep & recovery
7–9h sleep is non-negotiable. Growth hormone peaks during deep sleep — this is when your body actually builds muscle and burns fat.
← Adjust goal