how to calculate your body recomposition numbers !
have you heard about body recomposition but not sure what it is? body recomposition is a fitness and nutrition strategy that many adults use to transform their bodies by simultaneously gaining muscle and losing body fat. it's all about achieving a leaner and more muscular physique.
here's how it works:
building muscle :: building muscle involves resistance training or strength training exercises. these workouts stimulate your muscles to grow and become stronger. think of it as sculpting your body by increasing muscle size and definition. this is what gives you that toned and athletic appearance.
losing body fat :: at the same time, you work on losing body fat. this usually means creating a calorie deficit, where you consume fewer calories than your body needs for maintenance. when you're in a calorie deficit, your body taps into its fat stores for energy, which leads to fat loss and helps reveal the muscles you've been building.
nutrition :: nutrition plays a crucial role. you need to pay attention to your diet by consuming enough protein to support muscle growth and overall health. managing your calorie intake is important too; you typically aim to consume slightly fewer calories than you burn to promote fat loss. choosing nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats is essential.
exercise variety :: body recomposition often involves a combination of resistance training (like weightlifting) and cardiovascular exercise (such as running, cycling, or HIIT workouts). the combination helps you burn calories and fat while building and preserving muscle.
progress tracking :: to stay on track, you'll want to monitor your progress. this can include tracking changes in body composition (muscle and fat percentages), taking regular progress photos, and keeping a workout log. adjust your nutrition and exercise plans based on your results to continue making progress.
consistency and patience :: it's important to understand that body recomposition is a gradual process that takes time. consistency in your workout and nutrition plans is key because results may not be immediate. it could take several weeks or months to see significant changes.
expert guidance :: seeking guidance from fitness professionals, like personal trainers or registered dietitians, can be valuable. they can help you create a customized plan that aligns with your specific goals and provides expert advice on safe and effective practices.
in summary, body recomposition is a comprehensive approach to transforming your body, achieving a balance between muscle gain and fat loss. whether you're looking to get stronger, improve your physique, or boost your confidence, it's a journey that requires dedication, smart choices, and a commitment to a healthier lifestyle.
general nutrition guidelines for body recomposition ::
caloric intake :: calculate your daily maintenance calories (Total Daily Energy Expenditure or TDEE) and aim for a slight calorie deficit (typically 250-500 calories below TDEE) to support fat loss. monitor your progress and adjust accordingly.
while we don’t count calories, we have a general idea of how much we’re eating per day based on our own intuitive eating journey. with that being said, the best thing to always do is listen to your body in regards to what it needs and wants.
protein :: consume enough protein to support muscle growth and recovery. aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily.
carbohydrates :: focus on complex carbohydrates, like whole grains, fruits, and vegetables. adjust your carbohydrate intake based on your activity level, with more carbs on workout days.
fats :: include healthy fats in your diet from sources like avocados, nuts, seeds, and olive oil. aim for about 20-30% of your daily calorie intake from fats.
meal timing :: try to consume protein-rich meals around your workouts to support muscle recovery and growth.
hydration :: drink plenty of water throughout the day to stay hydrated.
portion control :: pay attention to portion sizes to manage calorie intake effectively. listen to your body and eat when you’re hungry, stop when you’re full.
consistency :: stick to the plan consistently and be patient; body recomposition takes time.
supplements :: consider supplements like creatine, branched-chain amino acids (BCAAs), and fish oil, but consult with a healthcare professional before adding any supplements.
remember that diet is just one part of the equation. a well-designed exercise program that combines resistance training and cardio will also play a crucial role in achieving your goals. additionally, getting enough sleep and managing stress are essential for overall success in building muscle and losing fat.
now! time to calculate your basically metabolic rate (BMR)
calculating your daily calorie intake for body recomposition involves determining your Total Daily Energy Expenditure (TDEE) and then adjusting it based on your specific goals. Here's a step-by-step guide to help you calculate your calorie intake:
step 1: Calculate your Basal Metabolic Rate (BMR): your BMR represents the number of calories your body needs to maintain basic functions at rest. you can use the Mifflin-St Jeor Equation for a relatively accurate estimate:
for men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
for women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
step 2: determine your activity level: next, you'll need to account for your daily physical activity level. use the following multipliers to estimate your Total Daily Energy Expenditure (TDEE):
sedentary (little or no exercise): BMR x 1.2
lightly active (light exercise/sports 1-3 days a week): BMR x 1.375
moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55
very active (hard exercise/sports 6-7 days a week): BMR x 1.725
super active (very hard exercise/sports and a physical job): BMR x 1.9
step 3: adjust for your goals: to achieve body recomposition (simultaneous muscle gain and fat loss), you'll typically aim for a slight calorie deficit. a safe starting point is to reduce your TDEE by 250-500 calories per day. this deficit will vary based on your individual preferences, activity level, and rate of progress.
for fat loss: subtract 250-500 calories from your TDEE.
for muscle gain: Add 250-500 calories to your TDEE.
step 4: monitor and adjust: it's essential to monitor your progress and adjust your calorie intake as needed. every few weeks, assess your body composition, weight, and how you feel during workouts. if you're not progressing toward your goals, you may need to make further adjustments to your calorie intake.
so for example, here is the TDEE of someone who is a 35 year old, 5’5”, 140 pound female who is moderately active ::
calculate BMR (Basal Metabolic Rate) using the Mifflin-St Jeor Equation:
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
BMR = 655 + (9.6 x 63.5 kg) + (1.8 x 165 cm) - (4.7 x 35 years)
BMR ≈ 655 + 608.4 + 297 - 164.5 BMR ≈ 1396.9 calories per day
multiply BMR by the activity factor (for moderately active):
TDEE = BMR x Activity Factor TDEE ≈ 1396.9 calories/day x 1.55 (for moderately active)
calculate the TDEE:
TDEE ≈ 2163.3 calories per day
so, the estimated Total Daily Energy Expenditure (TDEE) for a 35-year-old female who is 5'5", weighs 140 pounds, and is moderately active is approximately 2,163.3 calories per day. this is the number of calories she would need to maintain her current weight and activity level. to lose weight, she would need to consume fewer calories than this, and to gain weight, she would need to consume more.
some notes ::
keep in mind that achieving body recomposition is a gradual process. It's crucial to stay consistent with your nutrition plan, exercise routine, and other lifestyle factors like sleep and stress management.
also! remember that the quality of your calorie intake matters as much as the quantity. focus on consuming nutrient-dense foods, prioritize protein intake to support muscle growth, and maintain a balanced diet with plenty of fruits, vegetables, and whole grains.
and lastly, consulting with a registered dietitian or nutritionist can provide personalized guidance and help ensure that your calorie intake aligns with your specific goals and needs.