In this blog post, we'll go over how to calculate your basal metabolic rate (BMR), and we'll also provide a list of foods you should include in your diet if you want to gain muscle mass.
We'll also discuss some supplements that can help you reach your goals!
What is muscle mass and why is it important to maintain?
Muscle mass is the amount of muscle tissue in the body.
It can be measured by looking at the weight and composition of the muscles.
It is important to maintain muscle mass because it allows the body to perform basic functions, such as moving, breathing, and digesting food.
Additionally, muscle mass helps protect the bones and organs and aids in lipid and glucose metabolism.
Finally, maintaining muscle mass can help to prevent obesity, type 2 diabetes, and osteoporosis.
All of these factors highlight the importance of maintaining muscle mass throughout life.
How to calculate your basal metabolic rate (BMR)
Your basal metabolic rate (BMR) is the number of calories your body burns at rest.
To calculate your BMR, you'll need to know your weight in kilograms, your height in centimeters, and your age in years.
Once you have this information, you can use the following equation: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years).
For example, if you weigh 80 kg, are 180 cm tall, and are 30 years old, your BMR would be 10 x 80 + 6.25 x 180 – 5 x 30, or 1,370 calories.
Keep in mind that this is only an estimate, and many factors can influence your actual BMR.
Is eating 1,200 calories a day enough to gain muscle?
The debate over how many calories we need to eat in order to gain muscle has been raging for years, with no end in sight.
Some experts say that eating a very low number of calories will force the body to break down muscle tissue in order to fuel itself, while others claim that it is possible to build muscle on a very low-calorie diet.
So, what is the truth? Unfortunately, there is no easy answer.
The reality is that everyone's body is different, and therefore we all have different caloric needs.
However, most experts agree that eating 1,200 calories per day is generally not enough to support significant muscle growth.
To gain muscle, you need to consume more calories than your body burns, and 1,200 calories is simply not enough to make up the difference.
So if you're looking to bulk up, you'll need to up your calorie intake.
Foods to include in your diet if you're eating 1,200 calories a day and want to gain muscle
If you are looking to build muscle while eating 1,200 calories a day, there are certain foods that you should include in your diet.
These include lean proteins such as chicken and fish, complex carbohydrates like quinoa and sweet potatoes, healthy fats such as avocados and nuts, and plenty of fresh fruits and vegetables.
Additionally, make sure to drink plenty of water throughout the day to keep your body hydrated and help your muscles recover after workouts.
Supplements that can help you reach your muscle-gaining goals
In addition to a healthy, balanced diet and plenty of exercise, certain supplements can help you reach your muscle-gaining goals.
Protein powder, creatine, and BCAA supplements are all great options to help support your muscle growth.
Additionally, you may want to consider taking a pre-workout supplement to boost your energy when you're hitting the gym.
Keep in mind, however, that supplements should not replace a healthy diet and exercise routine – they are simply meant to supplement your efforts.
Conclusion
Most likely, 1,200 calories per day is not enough to support significant muscle growth.
However, if you are looking to build muscle while eating 1,200 calories per day, certain foods and supplements can be included in your diet to help you reach your goals.
Remember, however, that a healthy and balanced diet as well as regular exercise is essential for muscle growth.
So make sure to keep up with both in order to achieve the best results!