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Calorie Calculator for Bodybuilding

Bodybuilding Calculator

This web-based tool calculates your calorie burn effortlessly by just inputting the workout duration and intensity level. Conveniently track your bodybuilding sessions to surpass your personal bests while counting calories.
Table of Contents
Start Bodybuilding Calculator
About the Calculator
Log and Track your Sessions
Calorie Burn Chart
Calorie Burn Equation
Burning Tips for Bodybuilders
Afterburn Effect for Max Burn
Calorie Surplus for Muscle Gain
Calorie Surplus Calculator
Best Macros for Muscle Gain
Protein Calculator to Build Muscle
Understanding Your RMR
TDEE and Muscle Growth
Power of Maintenance Calories
High Protein Foods for Muscle
Top Vegan Protein Sources
Bodybuilding vs Weightlifting
Frequently Asked Questions

About the Bodybuilding Calculator

Welcome to our Calories Calculator for Bodybuilding, a state-of-the-art tool devised to assist you in accurately determining your caloric burn during bodybuilding sessions. To make the most of this tool, choose your workout intensity level, enter your body weight, and indicate your workout's duration. Our calculator then presents you with a near-precise estimation of the total calories burned during your workout. This unique calculator is part of our extensive range of calories burned calculators for exercise, sports, and activities. Each designed to offer detailed knowledge of your caloric intake and burn during physical activities.

Log and Track your Bodybuilding Workouts

Bodybuilders can now streamline their training with our Free Workout Log App. By calculating the calorie burn of different bodybuilding exercises, this tool aids in fine-tuning diets and workout plans. Coupled with our extensive exercise log, users can track their progress, manage their nutritional intake, and structure their routines for maximum muscle growth and fat loss.

Calorie Burn Chart for Bodybuilders

We are delighted to introduce our Calories Burned Chart for Bodybuilding. This chart forms the foundation of our Bodybuilding Calories Burned Calculator. It offers a comprehensive view of how your caloric expenditure fluctuates based on your workout's intensity and your body weight. With three intensity levels (easy, medium, hard) and four distinct body weights (130, 155, 180, and 205 pounds), the chart fuels our calculator with accurate calorie burn calculations.

ActivityMeasure130 lbs155 lbs180 lbs205 lbs
  Calories Burned in 1 Hour
BodybuildingEasy177 211 245 279
BodybuildingMedium266 317 368 419
BodybuildingHard354 422 490 558

The Calorie Burn Equation

As seen in the chart above, the number of calories you burn during a bodybuilding session depends on several factors, including your body weight and the level of intensity of your workout. The calculation involves multiplying the calorie burn rate for each intensity level by your body weight. Suppose your bodybuilding session was shorter or longer than an hour? Well, you can still get an accurate estimate of your caloric burn. Just work out the proportion of your workout duration compared to an hour. For example, if you spent 45 minutes in the gym, consider three-quarters of the bodybuilding calories burned per hour.

We believe in simplifying your fitness journey. With our sophisticated calculator, you don't need to manually do all these calculations. Input your weight, the duration of your bodybuilding session, and its intensity level – we'll take care of the rest. The calculator uses the chart data to give you an accurate estimate of your calories burned during bodybuilding. This efficient tool will ensure you stay on top of your fitness goals, without getting bogged down in numbers.

Calorie Burning Tips for Bodybuilders

Now, let's talk about optimizing calorie burn at rest during and after a bodybuilding workout. Given that weightlifting can trigger the afterburn effect or EPOC, it's a great way to optimize calorie burn. The intensity and duration of your workout, along with your body composition, can influence the afterburn effect. Hence, it's beneficial to incorporate high-intensity weightlifting routines into your fitness plan.

Remember, optimizing calorie burn is not just about increasing the intensity of your workouts. Your nutritional intake and recovery periods are equally important. Consuming a balanced diet rich in proteins and complex carbohydrates can fuel your workout sessions, maximizing calorie burn. Additionally, adequate rest and recovery after high-intensity workouts can help your body maintain a higher metabolic rate, leading to more calories burned even while resting. Try our free RMR Calculator to get an accurate reading of your Resting Metabolic Rate at which you burn calories daily.

Maximizing Calories with the Afterburn Effect

The phenomenon known as the afterburn effect or Excess Post-Exercise Oxygen Consumption (EPOC) is a significant factor in the total calories burned during bodybuilding or high-intensity workout sessions. After such workouts, the body requires more oxygen than usual to normalize and recover, leading to a higher metabolic rate and subsequently, an increased calorie burn. Research suggests that heavy weightlifting and high-intensity interval training (HIIT) are particularly effective in triggering EPOC, potentially increasing metabolic rate for up to 48 hours post-workout.

The exact number of additional bodybuilding calories burned due to the afterburn effect can vary widely, making it difficult to provide a precise calculation. Several factors determine the extent of this effect, including the intensity and duration of the workout, the individual's fitness level, and their body composition. Generally, more intense workouts of longer durations can lead to a higher EPOC.

Unfortunately, while the concept of EPOC is well established, there's no definitive method to accurately calculate the exact number of afterburn calories for an individual. The complexities involved, including the variation in metabolic responses between individuals and even between different workouts for the same individual, make it challenging.

However, despite the challenge in calculating afterburn calories bodybuilding, its impact on total caloric burn is evident. This justifies the inclusion of weightlifting or other high-intensity routines in any comprehensive fitness plan, especially for those aiming for weight loss or improved metabolic health. While the afterburn effect does contribute significantly to overall calorie expenditure, it's important to note that it doesn't typically make up the bulk of the total calories burned. The majority of calories are burned during the workout itself, with the afterburn effect comprising a smaller, albeit significant, additional portion.

The Role of Calorie Surplus for Muscle Gain

While a calorie deficit is key for weight loss, those looking to increase muscle mass must focus on achieving a calorie surplus. Our Calorie Surplus Calculator is specially designed for individuals who wish to count calories to gain muscle. It provides a precise estimation of how many additional calories one needs to consume beyond their daily energy requirements to facilitate muscle growth.

simply input relevant details such as your age, gender, weight, height, and activity level. Our calculator takes into account the increased caloric needs for muscle synthesis and adjusts recommendations accordingly. Consuming these additional calories in conjunction with a structured weightlifting program ensures that the body has the necessary energy and building blocks for muscle development.

Furthermore, it's crucial to pair the calorie surplus with the right macronutrient ratio. This is especially important for weightlifters who aim to gain lean muscle mass while minimizing fat gain. Our calculator provides guidance not only on the total number of calories but also suggests a macronutrient distribution that can promote optimal muscle growth. It helps plan a diet that includes a healthy balance of proteins, carbohydrates, and fats to support the body's anabolic processes.

The Perfect Macro Balance for Muscle Gain

Our functional bodybuilding macro calculator is designed to help you achieve your weight management goals by outlining a custom nutrition plan tailored to your needs. This free tool takes into account your unique metabolic rate, physical activity, and personal calorie goals to provide a comprehensive overview of your daily caloric and macro-nutrient requirements.

The Macro Calculator for Bodybuilding simplifies your journey towards fat loss or muscle gain by calculating the number of calories you need to consume each day. It then breaks down these calories to calculate your protein, carbohydrates, and fats your body requires. This macro counter further allows adjustments based on the calories burned during your bodybuilding regime, ensuring accurate and personalized results.

Based on extensive research we recommend a nutritional split of 30% protein, 50% carbohydrates, and 20% fats as it balances the three primary macro-nutrients needed for optimal body performance and muscle growth. Consuming 30% protein aids muscle recovery and growth, while 50% carbohydrates provide the energy needed for intense workouts. The remaining 20% from fats help maintain hormone balance and facilitate the absorption of vitamins. To gain a deeper understanding of the ideal ratios and diet plans, take a look at our comprehensive compilation of the Top 35 Macro Ratios & Diet Plans.

Our macro counter for bodybuilding assumes these ratios by default to provide you a quick and efficient macro-nutrient breakdown. However, we understand that each individual has unique dietary needs and preferences. Hence, our tool also allows you to custom choose your macro-nutrient percentages. You can tweak the ratios to your liking and receive a calculated reading on the grams of protein, carbohydrates, and fats you should consume daily, ensuring a flexible, personalized approach to your bodybuilding diet plan.

Understanding Your Resting Calorie Burn

Understanding your Basal Metabolic Rate (BMR) is the first step towards calculating your calorie burn at rest. It is a measure of the number of calories you'd burn if you were to do nothing but rest for 24 hours, representing the minimum amount of energy needed to keep your body functioning, including your heart beating, lungs breathing, and body temperature stable. It is typically described as the rate at which your body uses energy when you are resting in order to keep vital functions going such as breathing.

Calculating your BMR can offer a clearer picture of the energy needs of your body for maintaining basic physiological functions at rest. To calculate your BMR, we use the revised Mifflin St Jeor Equation as seen in the formula below. It is crucial to input your weight, height, and age in the BMR calculator for accurate results.

0 = 10 × 0kg +6.25 × 0cm –5 × 0yrs
0lbs = 0kg0' 0 = 0cm
BMR for Males
BMR = 10 × weight(kg) +6.25 × height(cm) –5 × age(yrs) +5
BMR for Females
BMR = 10 × weight(kg) +6.25 × height(cm) –5 × age(yrs) -161

Once you have your BMR, you can better predict your total calorie burn at rest. But what about days when you're bodybuilding? On those days, your calorie burn is going to increase because weightlifting is a form of physical activity, and physical activity requires additional energy beyond your BMR.This is where the concept of Total Daily Energy Expenditure (TDEE) comes into play, a crucial factor that we will delve into in the next section.

TDEE and Muscle Growth: Fueling Your Body Efficiently

Total Daily Energy Expenditure (TDEE) is a measure of total energy expenditure in a day, taking into account Basal Metabolic Rate (BMR) and all physical activities. For bodybuilders, calculating your TDEE is crucial as it provides a benchmark for determining the necessary caloric intake to achieve their fitness goals.

When it comes to bodybuilding, balancing energy intake and expenditure is vital. If you're looking to build muscle mass, your caloric intake should exceed your TDEE. This is called a calorie surplus, which aids in muscle growth as it provides your body with the extra energy required to build and repair muscle tissue. Conversely, if you're aiming for fat loss while maintaining muscle, you would aim for a caloric deficit, in other words, consuming fewer calories than your TDEE.

However, it's not just about the quantity of the bodybuilding calories; the quality also matters. Bodybuilders need to focus on consuming a balanced diet rich in protein, carbohydrates, and healthy fats to ensure they're getting all the necessary nutrients for muscle growth and recovery.

Keep in mind when you calculate your TDEE bodybuilding, it is not a static number. As your body composition changes, so too does your TDEE, requiring regular re-assessment and adjustment of your diet and exercise regimen. By keeping a close eye on your TDEE and adjusting your caloric intake and macronutrient split accordingly, you can successfully tailor your bodybuilding program to your specific needs, optimizing muscle growth and recovery. The Exercise Calorie Calculator we offer is an excellent tool for those wanting to monitor their caloric burn rate during workouts, providing a detailed account of energy usage.

Power of Maintenance Calories in the Art of Bodybuilding

Our Maintenance Calorie Calculator for bodybuilding is a powerful tool designed to help you understand and manage your daily caloric needs effectively. This calculator provides an accurate estimate of your maintenance calories, which are the total number of calories you need to consume daily to maintain your current weight. These calories account for the energy expended during your intense bodybuilding workouts as well as your Basal Metabolic Rate (BMR) - the number of calories your body needs to perform basic functions like breathing and digestion.

The Maintenance Calorie Calculator is an integral part of a well-structured maintenance diet. It enables you to balance your daily calorie intake with your energy expenditure, essential for bodybuilders who aim to maintain their current weight while preserving muscle mass and strength. By knowing your calorie maintenance level, you can make informed decisions about your diet, ensuring that you're consuming enough calories to fuel your workouts and daily activities without leading to weight gain.

A key advantage of our Maintenance Calorie Calculator is its ease of use. Simply input your age, gender, weight, height, and the level of your physical activity. The calculator will then provide a personalized estimate of calories for maintenance bodybuilding. It's important to note that these estimates are just that - estimates. They provide a starting point, and you may need to adjust your calorie intake based on your progress and how your body responds.

High Protein Foods for Bodybuilders

When it comes to optimizing your strength training results and maximizing muscle gain, incorporating high protein foods into your diet is crucial. Protein plays a pivotal role in repairing and building muscle fibers, making it essential for those looking to enhance their physique and improve their overall fitness. Here are just a few of the best high protein foods for building muscle from our long collective list recommended for bodybuilders.

Lean Meats

Firstly, lean meats such as chicken breast, turkey, and lean cuts of beef are excellent sources of high-quality protein that can significantly support muscle synthesis and recovery post-workout. These meats not only provide the protein your muscles crave but also contain essential amino acids that are crucial for muscle repair and growth.


Seafood, including fish like salmon and tuna, is another excellent source of protein. Not only is seafood rich in proteins that aid in muscle building, but it also provides omega-3 fatty acids, which are beneficial for reducing inflammation and improving heart health. Including these in your diet can optimize your muscle recovery and ensure you're getting a diverse range of nutrients.


Eggs are a powerhouse of nutrition and contain a high amount of protein along with vital nutrients like vitamin D, which is necessary for maintaining optimal health and aiding in muscle growth. The versatility of eggs makes them a go-to ingredient for individuals focusing on muscle building.

Plant-based Protein

Lastly, plant-based proteins such as lentils, chickpeas, and black beans, as well as quinoa and tofu, are incredible options for those following a vegetarian or vegan lifestyle. These foods not only contribute to muscle building but also ensure you're receiving a broad spectrum of nutrients essential for maintaining a healthy and balanced diet.

Incorporating these high protein foods into your meals can significantly enhance muscle building, optimize recovery, and improve overall health. Remember, a balanced diet paired with a consistent exercise routine is essential for achieving your strength training and muscle building goals.

Bodybuilding vs Weightlifting: Calorie Burn Showdown

In the realm of physical fitness, bodybuilding and weightlifting both offer unique approaches to strength training. Bodybuilding focuses on crafting the physique to achieve a particular aesthetic characterized by enhanced muscle mass and minimal body fat. Bodybuilders perform a greater number of repetitions with less weight, emphasizing isolation of each muscle group. As a result, bodybuilding workouts generally span longer durations and occur more frequently, potentially leading to substantial total caloric burn. To better manage your body fat and track your progress, we recommend using our Body Fat Percentage Calculator, which you can easily use at home by measuring your height, neck and waist.

Conversely, weightlifting is primarily about power and strength, with workouts comprising lower repetitions using heavier weights. These sessions are usually shorter, and the energy expenditure, while significant, may not be as extensive due to the reduced duration of these workouts. For a more accurate calculation of the calories expended during your weightlifting workouts, try our free Weightlifting Calories Burned Calculator. This tool offers a comprehensive analysis tailored to your particular metrics.

Frequently Asked Questions


How many calories can I burn during a bodybuilding workout?


How is the calorie burn calculated for bodybuilding?


Is bodybuilding an effective way to burn calories?


How can I increase the number of calories I burn while bodybuilding?


Does muscle mass affect the number of calories burned during bodybuilding?


How does diet impact the number of calories burned during bodybuilding?


Can I rely solely on bodybuilding for calorie burn and weight loss?


Does the type of bodybuilding exercise affect how many calories I burn?


How significant are the calories I burn after a bodybuilding workout?


How accurate are the estimates from the Maintenance Calorie Calculator for bodybuilding?


What is the optimal macro ratio for bodybuilders?


  1. BodyBuilding: How Many Calories Are In One Pound?
  2. Runner's World: How Many Calories Are You Really Burning?
  3. Medical News Today: How Many Calories Do You Burn By Walking?
  4. British Heart Foundation: Calorie Calculator
  5. Harvard Health Publishing: Calories Burned in 30 Minutes of Leisure and Routine Activities
  6. FitWatch: Calorie Counter
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