1. What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest. For weight lifters, understanding BMR is crucial for designing effective nutrition plans to support muscle growth and recovery.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

Where:

• Weight — in kilograms (kg)
• Height — in centimeters (cm)
• Age — in years
• Gender — biological sex

Explanation: This equation is considered one of the most accurate for estimating BMR in healthy individuals.

3. Importance of BMR for Weight Lifters

Details: Knowing your BMR helps weight lifters determine their total daily energy expenditure (TDEE) by factoring in activity level. This is essential for creating calorie surplus for muscle gain or deficit for fat loss while maintaining performance.

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.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my BMR?
A: Recalculate every 3-6 months or after significant changes in weight (5+ kg).

Q2: Does muscle mass affect BMR?
A: Yes, muscle tissue burns more calories at rest than fat tissue, so individuals with more muscle mass typically have higher BMR.

Q3: How should weight lifters use BMR information?
A: Add your activity factor to determine TDEE, then adjust calories based on your goals (bulking, cutting, or maintenance).

Q4: Are there limitations to this calculation?
A: The equation provides an estimate and may not account for individual variations in metabolism, body composition, or hormonal factors.

Q5: Should I eat at my BMR or TDEE?
A: You should never eat below your BMR. For weight loss, create a moderate deficit from your TDEE while ensuring adequate protein intake to preserve muscle mass.