Body Recomp Calculator

How to Use the Body Recomposition Calculator

The Body Recomposition Calculator is a powerful tool designed to assist you in calculating your dietary and fitness needs based on specific personal data. Follow these steps to accurately utilize the calculator and receive personalized recommendations.

Step 1: Input Basic Information

• Gender: Select your gender from the provided options. This input is crucial as it affects the Basal Metabolic Rate (BMR) calculation. You can choose either “Male” or “Female.”
• Age: Enter your current age. Ensure your age is between 18 and 100.
• Current Weight (kg): Enter your weight in kilograms. The valid range is between 30 and 300 kg, with decimal inputs accepted.
• Height (cm): Enter your height in centimeters, ensuring it falls between 100 and 250 cm.
• Body Fat Percentage: Provide your body fat percentage. This should be a value between 3% and 50% and can be entered in decimal format.
• Activity Level: Choose your activity level from the list. Options range from “Sedentary” to “Extremely active.” This selection influences the Total Daily Energy Expenditure (TDEE) calculation.

Step 2: Understand the Output

Based on the inputs provided, the calculator will compute several metrics necessary for body recomposition. Here’s what you’ll receive:

• Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic bodily functions. The BMR is expressed in calories per day.
• Total Daily Energy Expenditure (TDEE): This represents the total calories you burn daily, factoring in your BMR and activity level.
• Lean Body Mass: The calculator determines your lean mass in kilograms, which excludes body fat.
• Fat Mass: The weight of your body fat in kilograms is calculated.
• Recommended Daily Calories for Recomp: This value is your TDEE and indicates the calories required for maintaining your current weight while recomposing your body.
• Daily Protein Needs: Calculated as 2.2 grams per kilogram of lean body mass, representing the recommended daily protein intake.
• Daily Fat Needs: Determined as 0.8 grams per kilogram of body weight, indicating daily fat intake requirements.
• Daily Carbohydrate Needs: Based on remaining calories after accounting for protein and fat needs, expressed in grams.

Step 3: Implement the Recommendations

With the results provided by the calculator, you can tailor your diet and exercise regimen to effectively achieve body recomposition. Aim to follow the recommended daily calorie intake and macronutrient distribution to support your fitness goals.

Remember, this calculator provides estimates. For personalized advice, consider consulting with a nutritionist or fitness professional. This tool serves as a guideline to better understand your body’s needs during a recomposition phase.