The Spren app simplifies this whole process: conduct a quick body scan to establish your baseline, set your goals, share a bit about your lifestyle and food preferences, and get macro targets made just for you. 

‍

Interested in the science behind calculating macro targets? Dive into the detailed calculations below.

‍

‍

Understanding Body Recomposition

Body recomposition is the process of changing your physique by reducing body fat and increasing muscle mass simultaneously. Unlike traditional weight loss, which focuses solely on lowering the number on the scale, body recomposition emphasizes a shift in body composition to track more meaningful changes. 

‍

This method relies heavily on a balanced diet, strategic exercise, and monitoring your macronutrient (macro) intake.

‍

The Role of Macros in Body Recomposition

Macronutrients are the three key nutrients that provide you with energy: carbohydrates, proteins, and fats. Each plays a unique role in body recomposition:

• Carbohydrates provide the energy needed for workouts and daily activities.
• Proteins are crucial for muscle repair and growth.
• Fats support cell growth, hormone production, and nutrient absorption.

‍

Calculating Your Daily Calorie Needs

To effectively calculate your daily calorie needs for body recomposition, follow these steps:

‍

Calculate your Basal Metabolic Rate (BMR): BMR is the number of calories your body needs at rest to support vital functions. You can calculate this using the Mifflin-St Jeor equation:

• For men: BMR=10×weight(kg)+6.25×height(cm)−5×age(y)+5
• For women: BMR=10×weight(kg)+6.25×height(cm)−5×age(y)−161

‍

Apply the Physical Activity Level (PAL): Multiply your BMR by the appropriate Physical Activity Level factor to account for your daily activity:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Extra active (very hard exercise/sports & a physical job): BMR × 1.9

‍

Real-Life Example

Let's calculate the daily calorie needs of Emma, a 30-year-old woman who is 165 cm tall, weighs 70 kg, and exercises moderately 3-5 days a week:

‍

BMR Calculation:

• BMR=10×70+6.25×165−5×30−161=1359.25≈1359 calories/day

‍

Applying PAL:

• Emma is moderately active, so we use a PAL factor of 1.55.
• Total Calorie Needs =
• 1359×1.55=2106.45≈2106
• 1359×1.55=2106.45≈2106 calories/day

‍

Emma needs approximately 2106 calories per day to maintain her current weight. For body recomposition, she may adjust this number slightly to create a small caloric surplus or deficit, depending on her goals, while focusing on her macro balance.

‍

How to Calculate Your Macros

After determining your daily calorie needs, divide them among proteins, fats, and carbohydrates:

• Set your protein intake at around 0.7 to 1 gram per pound of body weight, essential for muscle building.
• Allocate your fat intake to about 20-30% of your total daily calories to support overall health.
• Fill the remaining calories with carbohydrates to fuel your energy needs.

‍

Use the Spren App for Macro Calculating

The Spren app simplifies the process of tracking and adjusting your macros with its Body Recomposition Calculator. This feature not only helps you calculate your ideal macro ratios but also offers ongoing adjustments based on your progress and feedback. 

‍

Ready to transform your physique? Download the Spren app today.

‍