Calculating Your BMR for Bodybuilding

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Are you looking to take your bodybuilding journey to the next level, but unsure of how to calculate your BMR? Calculating your BMR (basal metabolic rate) is crucial to determine how much energy your body burns at rest, and what your daily caloric intake should be. This is an important factor to consider when fueling your body for optimal muscle gains. In this blog post, we’ll walk you through the steps of calculating your BMR to help you achieve your bodybuilding goals.

Step One: Determine your Gender and Age

Your gender and age will determine the way BMR is calculated. For men, the Harris-Benedict formula is used, which calculates BMR based on height, weight, and age. For women, the same formula is used but with a reduction of 161 calories in the end result. Your age also plays a role in the equation, as older individuals have a slower metabolism than younger individuals.

Step Two: Obtain Your Weight and Height

Your body mass and height are the next factors needed to determine your BMR. If you’re struggling to determine your weight, try to do it in the morning before breakfast and after using the washroom for more accurate results. For height, be sure to remove your shoes before measuring.

Step Three: Determine your Activity Level

Your activity level is a vital factor in determining your daily caloric needs as someone who lifts weights on a regular basis. If you have a sedentary lifestyle, multiply your BMR by 1.2. If you have a moderately active lifestyle, such as working out 1-3 times a week, multiply by 1.55. If you are highly active, such as working out 3-5 times a week, multiply by 1.725. For those who work out more frequently or intensely, multiply by 1.9.

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Step Four: Calculate your BMR

Now that you have all the necessary information, you can calculate your BMR by plugging in these values into the appropriate formula:

For men: BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Step Five: Determine your Daily Caloric Needs

Once you have calculated your BMR, multiply the value by your activity level to determine your daily caloric needs. For example, if your BMR is 1650 and you are moderately active, you would multiply by 1.55 for a total of 2557 calories per day. This number should be adjusted based on your bodybuilding goals, whether you’re looking to bulk up or cut down.

Conclusion:

When it comes to bodybuilding, calculating your BMR is an essential step in determining how much fuel your body needs to build muscle and recover effectively. By following these steps, you can gain a better understanding of your body and tailor your diet to your goals, helping you achieve the gains you’ve been working towards. Remember, every individual is unique, so don’t hesitate to consult a nutritionist or personal trainer for personalized advice. Happy lifting!

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