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  • Writer's pictureDennis Romatz

Katch McArdle Calculator

The Katch-McArdle equation is a method used to estimate an individual's Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR represents the number of calories your body needs to maintain basic physiological functions while at rest, such as breathing, circulating blood, and regulating body temperature.


TDEE, on the other hand, takes into account your BMR as well as your level of physical activity throughout the day.


Katch McArdle Calculator
Katch McArdle Calculator

What sets the Katch-McArdle equation apart from other BMR formulas is that it considers an individual's lean body mass (LBM) rather than just body weight. This makes it particularly useful for people who have a higher proportion of muscle mass, such as athletes or those who engage in regular strength training.



The equation itself is relatively simple:


BMR = 370 + (21.6 * Lean Body Mass in kg)

Once you have calculated your BMR using this equation, you can then determine your TDEE by multiplying your BMR by an activity factor that reflects your typical level of physical activity.


This activity factor takes into account everything from sedentary lifestyle to intense exercise.


Using the Katch-McArdle calculator can provide a more accurate estimate of your calorie needs compared to other methods, especially if you have a higher muscle mass or engage in regular strength training.


By accounting for lean body mass, it provides a more personalized approach to determining your daily energy requirements.





About the Author: Dennis Romatz is the owner of Dennis Romatz Fitness and an Internationally acclaimed personal trainer, online fitness coach and nutrition coach who uses and fully endorses the Katch McArdle Calculator.

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