1. What Is This Calculator For?

This calculator helps fitness enthusiasts determine both calories burned during exercise and the optimal calorie intake for muscle gain. It uses MET values to estimate exercise energy expenditure and recommends a 300 kcal surplus above your TDEE for muscle growth.

2. How The Calculations Work

The calculator uses two main formulas:

Where:

• \( MET \) — Metabolic Equivalent of Task (exercise intensity)
• \( weight_{kg} \) — Body weight in kilograms
• \( minutes \) — Duration of exercise
• \( TDEE \) — Total Daily Energy Expenditure
• 300 — Recommended surplus for muscle gain (kcal/day)

Explanation: The first formula estimates calories burned during exercise, while the second recommends total daily intake for muscle growth.

3. Importance For Muscle Gain

Details: To build muscle effectively, you need both proper exercise stimulus and a calorie surplus. This calculator helps balance energy expenditure with intake requirements.

4. How To Use This Calculator

Tips: Enter your exercise MET value (available in MET tables), your weight in kg, exercise duration in minutes, and your calculated TDEE. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What are typical MET values?
A: Light activity (2-3 MET), moderate (3-6 MET), vigorous (6+ MET). For example: walking = 3.5, running = 8, weight training = 6.

Q2: Why a 300 kcal surplus?
A: This provides enough energy for muscle growth without excessive fat gain. Adjust based on individual response.

Q3: Should I eat back exercise calories?
A: The 300 kcal surplus is on top of your TDEE, which already accounts for your activity level. Don't add exercise calories separately.

Q4: How accurate is the calorie burn estimate?
A: It's an approximation. Actual burn depends on intensity, fitness level, and individual metabolism.

Q5: When should I adjust my intake?
A: Monitor progress weekly. If not gaining ~0.25-0.5% body weight weekly, adjust surplus by 100-200 kcal.