Katch-McArdle Calculator
Precise BMR calculation based on lean body mass - ideal for athletes
How the Katch-McArdle Formula Works
This formula calculates BMR based on lean body mass rather than total body weight, making it more accurate for people who know their body fat percentage. It's particularly useful for athletes and physically active individuals.
Katch-McArdle: BMR = 370 + (21.6 × lean body mass)
Lean Body Mass: Weight(kg) × (1 - body fat %/100)
Frequently Asked Questions
Different calculators may use different formulas or activity multipliers. We use the Mifflin-St Jeor equation, which is considered one of the most accurate for most people. However, individual metabolism can vary by 10-20% from these estimates.
These are average daily targets. It's normal to eat slightly more some days and less on others. Focus on your weekly average rather than being exact every single day. Listen to your body's hunger and fullness cues.
If you're not seeing results after 2-3 weeks, you may need to adjust. Your actual metabolism might be higher or lower than calculated. Try adjusting by 100-200 calories and monitor for another 2 weeks. Also ensure you're tracking your food accurately.
The 30/40/30 split (protein/carbs/fat) is a balanced approach suitable for most people. However, athletes, people with medical conditions, or those following specific diets (keto, vegan, etc.) may need different ratios. Consult a nutritionist for personalized recommendations.