KatchMcArdle Calculator BMR and Beyond

The KatchMcArdle Calculator BMR and Beyond can be used to calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your lean body mass, as well as estimate your maintenance calories, fat loss goals, and weight gain goals. This method is particularly accurate for individuals with varying body compositions.

Input Parameters

Calculation Results

Calculation Results

Results will appear here after calculation

Calculation Formula

BMR = 370 + (21.6 × Lean Body Mass) + (4.7 × Height) - (4.7 × Age)

Where:
BMR = Basal Metabolic Rate (calories burned at rest)
Lean Body Mass = Your weight minus your body fat
Height = Height in centimeters
Age = Age in years

TDEE = BMR × Activity Level
TDEE = Total Daily Energy Expenditure (calories burned daily)

KatchMcArdle Calculator BMR and Beyond Calculator Usage Guide

Learn how to use the KatchMcArdle Calculator BMR and Beyond calculator and its working principles

How to Use This Calculator

  1. Enter your gender, age, height, and weight in the input fields.
  2. Estimate your lean body mass. If you don't know your lean body mass, you can estimate it by subtracting your body fat percentage from your total body weight. For example, if you weigh 70kg and have 20% body fat, your lean body mass would be 56kg (70kg × 0.8).
  3. Select your activity level that best describes your daily physical activity.
  4. Click the "Calculate" button to see your BMR, TDEE, and daily calorie recommendations.
  5. Use the fat loss and weight gain calorie recommendations to help set your daily calorie goals.

Understanding the Results

The calculator provides several important metrics:

  • Basal Metabolic Rate (BMR): The number of calories your body needs to perform basic functions at rest.
  • Total Daily Energy Expenditure (TDEE): The total number of calories you burn in a day, including all activities.
  • Maintenance Calories: The number of calories needed to maintain your current weight.
  • Fat Loss Calories: The number of calories needed to create a 500-calorie deficit per day, resulting in approximately 0.1 pounds (0.05kg) of weight loss per week.
  • Weight Gain Calories: The number of calories needed to create a 500-calorie surplus per day, resulting in approximately 0.1 pounds (0.05kg) of weight gain per week.

Important Considerations

The KatchMcArdle formula is particularly accurate for individuals with varying body compositions, especially those who are leaner. It's important to:

  • Be as accurate as possible with your lean body mass measurement, as this significantly impacts the results.
  • Remember that these are estimates and individual results may vary.
  • Use these calculations as a starting point and adjust based on your actual weight changes over time.
  • Consider consulting with a healthcare professional or registered dietitian for personalized nutrition advice.