Muscle Building Tools

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[h4]Protein Requirement Calculator[/h4]
How much protein do you need per day? The calculations are based on roughly 23% of your daily calories coming from protein.

[h5]Need More Protein? – Check Out: [/h5]

[button url=”” target=”_self” size=”small” style=”black” ]144 Protein Shake Recipes[/button]

[button url=”” target=”_self” size=”small” style=”black” ]Power Protein Ball Recipe[/button][h4]BMR[/h4]

BMR stands for basal metabolic rate, and is defined as the amount of energy your body expends/burns when at rest. It assumes that your body is in a post-absorptive state, meaning that your digestion system is inactive (requires about 12 hours of fasting), and that you’re in an environment with a moderate temperature.

[h4]Body Fat Percentage[/h4]

Your body fat percentage is determined by taking the total weight of a person’s fat and dividing it by their total weight. The percentage given consists of both essential body fat, and storage body fat. Body fat percentage is a far more accurate measurement than BMI (Body Mass Index) for those with greater than average muscle mass, as the BMI scale typically incorrectly places such individuals in the overweight or obese categories.

[h4]Lean Body Mass[/h4] Once you determine your body fat percentage using the above calculator, you can then determine how much of your body weight is actually lean weight.

[h4]Max Heart Rate[/h4] Knowing your max heart rate is the first step in designing your cardio sessions to be efficient, effective, and fat burning. 

[h4]One Rep Max (1RM)[/h4] The calculator below will roughly determine your one rep max for several lifts, based on the information you provide.

[h4]VO2 Max calculator[/h4]

Looking to do some HIIT training and you don’t know your VO2 Max? Checkout our 100% free VO2 Max calculator below.

Use the VO2 Max Calculator in 3 Steps

  1. Walk a mile as fast as you can
  2.  Measure your heart rate and record your completion time (in seconds).
  3. Use those numbers in our calculator to find out your VO2 max.

Over time, you should see your VO2 max increase as you increase your level of fitness. The average untrained healthy male will have a VO2 max of approximately 35-40 ml/kg/min, while the average untrained healthy female will score a VO2 max of approximately 27-31 ml/kg/min. Elite athletes can have VO2 max as high as 85 ml/kg/min!

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