English Français Deutch
Instagram
Sign In
Switch to femme theme
MUSQLE
  • Training
  • Nutrition
  • Motivation
  • Exercises
  • Widgets
  • POWER FOOD
  • SHOPSHOP

  • Interesting
  • Legend Busters
  • Our Test
  • HARDCORE BODYBUILDING
Sign In
My Workout Calendar
Headlines
  • Lose fat without losing muscle mass

  • 5 rules for safe and effective bodybuilding training

  • Training for strength - Part 1 (Basics)

  • Growth Hormone

  • The Intrinsic Muscle Growth Theory

  • What we know about the muscle growth

  • Max-OT (Maximum Overload Training)

Latest Articles
  • How does a movie star stay young and fit?

    Well known in her native country, the Czech movie- and theatre-actress Simona Praskova is a shining …

  • Testosterone

    Testosterone is the main male sex hormone – it is testosterone that makes the man a man. …

  • Need to get in shape really fast? Tips for this summer

    Summer is almost here and if you want to impress with perfect sixpack at the beach you should …

  • Advanced Resistance Training Techniques

  • A complete guide to protein supplements

This widget calculates how many calories you are burning every day.

It means that if, for instance, the result is 3,000 Cal, it means that if you eat 3,000 Cal a day you will neither lose nor gain weight.

If you will consume more than your daily caloric requirement, you will gain weight. The gains will always consist of some muscle tissue and some fat. The ratio between muscles and fat gains will depend on your genetic set-up, your diet plan and your training.

Similarly, if your daily caloric intake is lower than your daily caloric requirement, you will lose weight – both muscle mass and fat.

The most common approach to minimizing muscle loss and maximizing fat loss is eating high-protein, low-carb food.

The Input

You need to submit your gender, bodyweight and activity level. You will also need to know (at least approximately) your body fat percentage. This can be measured either by calipers or by various electronic devices.

The Algorithm

This is how we got our results:

1 for men or 0.9 for women x bodyweight in kg x 24 x fat multiplier x activity level

Fat multiplier for men:

  • 10% to 14% of body fat -> 1
  • 14% to 20% of body fat -> 0.95
  • 20% to 28% of body fat -> 0.9
  • 28% of body fat and more -> 0.85

Fat multiplier for women:

  • 14% to 18% of body fat -> 1
  • 18% to 28% of body fat -> 0.95
  • 28% to 38% of body fat -> 0.9
  • 38% of body fat and more -> 0.85

Activity level:

  • Very light (sedentary work, almost no walking, no sports) -> 1.3
  • Light (shop worker, teacher) -> 1.55
  • Moderate (manual work or some sport) -> 1.65
  • Heavy (heavy manual work or active sport) -> 1.8
  • Very heavy (combination of heavy manual work with sport or professional athlete) -> 2

Explanation

In the first step we calculate basic caloric requirements for one hour. We multiply this by 24 (number of hours a day) and we get the basic daily caloric requirement.

However, the more body fat a person has, the more energy can he or she draw from the fat deposits. Therefore we need to multiply our result by the fat multiplier. Women have naturally more fat then men – this is why the fat multiplier is different for men and women.

By now we received the daily caloric requirements for basal metabolism. This is the number of calories you would burn daily only to support your basic bodily functions like heart beat and breathing.

Therefore, we must multiply this number by a multiplier that describes your real daily activity level.

Target weight

If you wish to lose or gain weight, simply enter your target weight instead of your current weight. This way you will learn how many calories you need to ingest daily to achieve your aims.

Register
  • Legend Busters Series
Leaders
  • Periodization in bodybuilding – Part 1

  • Casein – hero or villain?

  • Tribulus terrestris

Topics
  • How does a movie star stay young and fit?

  • Motivation and bodybuilding

  • Pre-workout vs. post workout proteins

  • Sarcoplasmic versus Myofibrillar Muscle Growth Theory

  • Hypertrophy versus Hyperplasia

  • FST-7 (Fascial Stretch Training)

  • German Volume Training (GVT)

MUSQLE
Terms of Use / DisclaimerPrivacy

Sport Publishing Limited, 71-75, Shelton Street, Covent Garden, London, WC2H 9JQ, ENGLAND | Comp. No. 08844082

The “MUSQLE” project was launched in 2012 in order to bring trustworthy information and valuable tools to the European and World fitness/bodybuilding community.

We have three language versions: English (musqle.com international), French (musqle.fr French speaking countries) and German (musqle.de German speaking countries).

Profiles and Personal Statistics

Every MUSQLE member has a personal profile that can be kept private or be made visible to friends or the public.

Members can keep track of their weight, body fat and other measurements (like waist and hip circumference).

Every content item can be added to your personal profile – another way to personalize your experience at the website.

Our system also enables you to keep track of your improvement in individual exercises, muscles and your overall progress.

The main parts of the profiles are personalized training plans and training diaries as well as personalized diet plans. Both can be shared within the MUSQLE IN TOUCH social network and on Facebook.

Training Plans & Training Diary

We have a database of training plans and we offer you selected plans in line with your gender, sport, training aims and body type. You can import any training plan into your profile and change it according to your needs. You can also share your plan with others on the MUSQLE IN TOUCH social network. You can import any plan into your training diary.

Diet Plans

We employ a skilled chef who is preparing delicious meals designed especially for athletes. You will find recipes, nutritional values and pictures in our food database. The size of each serving can be increased or decreased as you wish and our system calculates the proper recipe ingredients and nutritional values for your serving size.

Complete diet plans can be built from the meals in our food database and you can share your diet plan with others on the MUSQLE IN TOUCH social network.

Product Authentication

QR Product Number Authenticator is provided by ProdNum

MUSQLE IN TOUCH Social Network

You can share your training plans, diet plans and anything else on our social network. You can find new friends and keep in contact with them, post pictures, comment on articles, follow the competitions and much more.

Competitions

Every Musqle.com member 15 years of age or older can enter and vote in our three competitions. First prize for each competition is €10,000.

Forums

Along with the MUSQLE IN TOUCH social network, our forums are another platform for members to share their experiences. Once you are logged in to the website, your profile is automatically used in forums and talkbacks too.

Sport professionals have slightly different personal profiles so that readers will be able to distinguish between forum submissions by amateur athletes and those from coaches, scientists or professional athletes.

Exercise Database

Our database includes hundreds of exercises with pictures, videos and written instructions.

Multimedia Content

We strive to keep the highest quality content on our website. Not everyone is accepted as an author at Musqle.com – our authors are all sport scientists or experienced athletes and coaches. 

© 2023 Musqle. All rights reserved. Musqle.com™ is not responsible for the content of external sites.

Are you sure?