Sparko Resources

Health Sources

Last updated: July 24, 2026

BMR (Basal Metabolic Rate)

Sparko uses the Mifflin–St Jeor equation:

s is +5 for male and −161 for female. For “other/none,” the app uses a neutral constant close to the midpoint of these values.

Source: Mifflin et al., American Journal of Clinical Nutrition

TDEE (Total Daily Energy Expenditure)

Sparko estimates TDEE using:

PAL (Physical Activity Level) is a multiplier representing overall daily activity. The app maps workout frequency to a practical PAL multiplier based on commonly used PAL concepts and ranges.

Source: Dietary Reference Intakes for Energy

Daily Calorie Target

Sparko sets a calorie target by applying an estimated daily energy deficit to TDEE. For weight-change estimation, the app uses a simplified approximation that about 7,700 kcal corresponds to approximately 1 kg of body weight change. This estimate can vary due to metabolic adaptation and individual differences.

Source: Dynamic models of body-weight change

Macro Targets

Sparko sets protein, carbohydrate, and fat targets in grams based on the calorie target:

General Acceptable Macronutrient Distribution Ranges (AMDR) are used as guidance for balanced intake.

• National Academies: Macronutrients
• Dietary protein intake and human health

Target Date Estimation

Sparko estimates the number of days to reach a target based on the remaining weight change and estimated daily calorie deficit. This uses the same simplified approximation of about 7,700 kcal per kg, and real outcomes can differ.

BMI (Body Mass Index)

Sparko calculates BMI using:

Adult BMI categories:

• Underweight: below 18.5
• Normal: 18.5–24.9
• Overweight: 25–29.9
• Obesity: 30 or above

Source: World Health Organization: BMI classification

Calories Burned from Steps

Sparko provides an estimate of walking calories from step count. Calorie burn from walking depends on pace, duration, terrain, and especially body weight. The app uses a simplified estimation model that increases estimated calorie burn with higher body weight.

Source: Centers for Disease Control and Prevention: Physical Activity

Micronutrient Targets

Fiber

Sparko uses commonly cited Adequate Intake values of approximately 25 g/day for women and 38 g/day for men (adults). Source: Dietary fiber intake

Added sugar

Sparko references American Heart Association guidance for added sugar limits: approximately 25 g/day for women and 36 g/day for men. Source: American Heart Association: Added Sugar

Sodium

Sparko references common public-health guidance to limit sodium to 2,300 mg/day. Source: U.S. Food and Drug Administration: Sodium in Your Diet