1. What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. It represents the minimum energy required to maintain vital organs like heart, lungs, and brain functioning.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equations:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years

Explanation: These equations provide the most accurate BMR estimation for healthy individuals and are widely used in clinical practice.

3. Importance of BMR Calculation for Bulking

Details: Knowing your BMR is essential for creating an effective bulking diet plan. It helps determine your maintenance calories, which you then need to exceed to gain muscle mass effectively while minimizing fat gain.

4. Using the Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, and select your gender. For accurate results, measure your weight and height precisely, preferably in the morning.

5. Frequently Asked Questions (FAQ)

Q1: How much above my BMR should I eat for bulking?
A: For lean bulking, aim for 300-500 calories above your total daily energy expenditure (TDEE), which includes BMR plus activity calories.

Q2: Does BMR change during bulking?
A: Yes, as you gain muscle mass, your BMR increases since muscle tissue burns more calories at rest than fat tissue.

Q3: How often should I recalculate my BMR during a bulk?
A: Recalculate every 4-6 weeks or after significant weight changes (2-3 kg) to adjust your calorie intake accordingly.

Q4: Can I use BMR alone for bulking calculations?
A: No, you need to calculate your TDEE by multiplying BMR by an activity factor, then add your surplus calories for bulking.

Q5: What's the difference between BMR and metabolism?
A: BMR is the baseline metabolic rate at complete rest, while metabolism includes all energy expenditure including physical activity and food digestion.