Weekly weight guard
Smaller weekly movement is treated as stable.
Free trend checker · no signup
Are you actually recomping?
Put 4 to 12 weeks of weekly-average weight, waist, and training performance into one honest read. Add body fat only if you measured it the same way both times.
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Trend evidence4 signals · 1 read
01Weekly-average weightdirection
02Waist measurementchange
03Training performancecontext
04Body fatoptional
OutputPattern, confidence, conflicts, next check
The evidence check
Put the scale, tape, and training log on one page.
Use weekly averages and measurements taken the same way. The checker looks for a pattern across 4 to 12 weeks, then tells you where the evidence agrees and where it does not.
Recomp reality checkerLocal calculation · nothing uploaded
How the read works
Direction first. Precision second.
The checker normalizes weight change by the number of weeks, filters out small movements, then looks for agreement across signals. It does not turn indirect measurements into fictional pounds of muscle or fat.
Waist guard
Small tape differences stay neutral instead of becoming a story.
Body-fat guard
Optional estimates must clear a wider consistency buffer.
These are conservative product rules, not clinical thresholds. Hydration, digestion, tape placement, device choice, and training fatigue can all move individual readings.
Four possible reads
A label only appears when the signals earn it.
Likely recomp
Weight holds or rises while a leaner signal appears and performance does not decline.
Likely cut
Weekly-average weight moves down without waist or body-fat evidence pointing up.
Likely surplus
Weekly-average weight moves up with another surplus-like signal.
Mixed evidence
The measurements disagree, stay too quiet, or lack enough confirmation.
Questions, answered plainly
Recomp reality checker FAQ
How can I tell if I am recomping?
A recomp-like pattern usually combines a stable or slightly rising weekly-average weight with a smaller waist and stable or improving training performance. A consistently measured body-fat estimate moving down can add support, but none of these signals proves exact muscle gain or fat loss by itself.
Why does the checker use weekly-average weight?
A single weigh-in can move with hydration, sodium, carbohydrate intake, digestion, and timing. A weekly average reduces the influence of one unusual day and makes a 4 to 12 week direction easier to read.
What counts as a meaningful change?
The checker treats weekly weight changes smaller than 0.15 percent, waist changes smaller than 1.25 percent, and body-fat changes smaller than 1 percentage point as neutral. These are conservative noise guards for this tool, not clinical or biological thresholds.
Can this calculator prove how much muscle or fat I gained?
No. Weight, tape measurements, gym performance, and consumer body-fat estimates are indirect signals. The result classifies the pattern they form and deliberately avoids calculating exact pounds or kilograms of muscle or fat gained.
What should I do when the evidence is mixed?
Keep the measurement setup the same and collect another two to four weeks. Use weekly weight averages, measure the same waist landmark, and compare similar lifts at similar effort. A repeated pattern is more useful than forcing an answer from conflicting readings.
Is the recomp reality checker medical advice?
No. It is a private trend-organizing tool for general fitness education. It cannot diagnose health or body composition and is not a substitute for a clinician or registered dietitian.