Discover your precise Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with our Katch-McArdle Calculator. This advanced tool uses your lean body mass to provide highly accurate calorie estimates, making it perfect for optimizing your diet, training, and achieving specific fitness goals like fat loss or muscle gain.
Formula:
The Katch-McArdle formula is renowned for its accuracy, especially for individuals with lower body fat percentages, as it bases calculations on Lean Body Mass (LBM).
First, we calculate your Lean Body Mass (LBM):
LBM = Weight (kg) × (1 - Body Fat Percentage / 100)
Next, your Basal Metabolic Rate (BMR) is calculated:
BMR = 370 + (21.6 × LBM)
Finally, your Total Daily Energy Expenditure (TDEE) is estimated by multiplying your BMR by an activity factor:
TDEE = BMR × Activity Factor
- LBM: Lean Body Mass (in kg) - your total weight minus the weight of fat.
- BMR: Basal Metabolic Rate (in calories) - the number of calories your body burns at rest.
- TDEE: Total Daily Energy Expenditure (in calories) - the total number of calories your body burns in a day, including activity.
- Weight: Your current body weight (in kg or lbs).
- Body Fat Percentage: Your current body fat percentage (e.g., 15 for 15%).
- Activity Factor: A multiplier based on your typical activity level:
- 1.2: Sedentary (little or no exercise)
- 1.375: Lightly active (light exercise/sports 1-3 days/week)
- 1.55: Moderately active (moderate exercise/sports 3-5 days/week)
- 1.725: Very active (hard exercise/sports 6-7 days/week)
- 1.9: Extra active (very hard exercise/physical job/training twice a day)