1. What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at rest. TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including physical activity. For bodybuilding, the formula uses an activity multiplier of 1.725 for heavy exercise.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( weight \) — Body weight in kilograms (kg)
• \( height \) — Height in centimeters (cm)
• \( age \) — Age in years
• 1.725 — Activity multiplier for heavy exercise (bodybuilding)

Explanation: The formula first calculates BMR using the Mifflin-St Jeor equation, then multiplies by the activity factor to estimate total daily energy expenditure for bodybuilders.

3. Importance of BMR and TDEE for Bodybuilding

Details: Accurate calculation of BMR and TDEE is crucial for bodybuilders to determine appropriate calorie intake for muscle building, fat loss, or maintenance phases. Proper nutrition planning based on these values helps optimize training results and body composition.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, and age in years. All values must be valid (weight > 0, height > 0, age between 1-120). The calculator will provide both BMR and TDEE values.

5. Frequently Asked Questions (FAQ)

Q1: Why use the 1.725 activity multiplier?
A: The 1.725 multiplier is used for heavy exercise (6-7 days per week), which is typical for bodybuilding routines that involve intense weight training.

Q2: How accurate is this calculation?
A: While the Mifflin-St Jeor equation is one of the most accurate BMR formulas, individual variations in metabolism may affect results. Use this as a starting point and adjust based on your actual progress.

Q3: Should I eat at my TDEE for muscle building?
A: For muscle building, most bodybuilders consume 300-500 calories above their TDEE to support muscle growth while minimizing fat gain.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or whenever your weight changes significantly, as both weight and body composition affect metabolic rate.

Q5: Does this work for both men and women?
A: Yes, the formula automatically accounts for gender differences through the calculation constants. The +5 at the end is for males (it would be -161 for females in the standard equation).