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BMR Equation:
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Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform basic life-sustaining functions at rest. It's the energy required for breathing, circulation, cell production, and other essential processes.
The calculator uses the BMR equation:
Where:
Explanation: This equation estimates your basal metabolic rate, which forms the foundation for calculating your total daily energy expenditure when planning for muscle gain.
Details: Knowing your BMR is crucial for muscle gain planning as it helps determine your maintenance calories. To build muscle effectively, you typically need to consume calories above your maintenance level while following a proper strength training program.
Tips: Enter your weight in kilograms, height in centimeters, and age in years. All values must be valid (weight > 0, height > 0, age between 1-120). For accurate results, measure your weight and height precisely.
Q1: Is BMR the same as total daily calorie needs?
A: No, BMR represents only your basal metabolic rate. Total daily energy expenditure includes BMR plus calories burned through physical activity and food digestion.
Q2: How much above my maintenance should I eat for muscle gain?
A: Typically, a surplus of 250-500 calories per day above your maintenance level is recommended for lean muscle gain while minimizing fat accumulation.
Q3: Does muscle mass affect BMR?
A: Yes, muscle tissue is metabolically active and increases your BMR. The more muscle mass you have, the higher your basal metabolic rate will be.
Q4: How often should I recalculate my BMR?
A: You should recalculate your BMR whenever your weight changes significantly (5+ kg) or every few months as part of your muscle gain progress tracking.
Q5: Should I use BMR or TDEE for muscle gain planning?
A: For muscle gain planning, you should calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor, then add your calorie surplus to that number.