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Katch-McArdle Calculator

Calculate your estimated basal metabolic rate using your lean body mass with the Katch-McArdle equation.

1

Your Body Weight

lb
2

Your Body Fat

%

Your Estimated BMR

1,752 kcal
estimated BMR per day
64.0 kg
lean body mass
20%
entered body fat
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How Does the Katch-McArdle Calculator Work?

The Katch-McArdle calculator estimates lean body mass from your body weight and body fat percentage, then uses it to calculate your estimated basal metabolic rate. One of the main characteristics of this equation is that it does not rely solely on total body weight, but instead bases the calculation on lean body mass.

Step Formula What Does It Mean?
1. Body Weight Body weight in kg The starting point for the calculation.
2. Body Fat Body fat percentage (%) Shows what proportion of your body weight is body fat.
3. Lean Body Mass Body weight × (1 − body fat % / 100) Estimates the portion of your body weight that is not body fat.
4. Katch-McArdle BMR 370 + (21.6 × lean body mass) Provides the estimated basal metabolic rate in kcal/day.

The Katch-McArdle Formula

The Katch-McArdle equation estimates basal metabolic rate using lean body mass. The equation is generally associated with Katch and McArdle, and one of its main characteristics is that it uses lean body mass as the basis of the calculation rather than total body weight.

BMR = 370 + (21.6 × LBM) LBM = Body Weight × (1 − Body Fat % / 100) Example: 80 kg body weight 20% body fat LBM = 80 × (1 − 20 / 100) LBM = 64 kg BMR = 370 + (21.6 × 64) BMR = 1,752 kcal/day

Who Developed the Katch-McArdle Equation?

The Katch-McArdle equation is generally associated with Katch and McArdle. It estimates basal metabolic rate using lean body mass, which means the calculation requires body weight and an estimate of body fat percentage.

What Is Basal Metabolic Rate (BMR)?

BMR refers to the amount of energy your body uses at rest to maintain essential physiological functions. This includes processes such as breathing, circulation, and other vital functions. BMR is not the same as total daily energy expenditure, which also includes physical activity, exercise, and the thermic effect of food.

Why Does the Katch-McArdle Formula Use Lean Body Mass?

Lean body mass includes the tissues other than body fat, and metabolically active tissues play an important role in resting energy expenditure. For this reason, the Katch-McArdle equation uses lean body mass as the basis of the calculation rather than simply using total body weight. This can be particularly relevant for people whose body fat percentage differs substantially from average values.

Why Is an Accurate Body Fat Percentage Important?

Because Katch-McArdle calculates BMR from lean body mass, an inaccurate body fat percentage directly affects the result. If your body fat percentage comes from an inaccurate measurement or visual estimate, the calculated BMR will also only be an approximation. The calculator therefore does not replace laboratory or clinical metabolic testing.

How Can Katch-McArdle BMR Be Used for Weight Loss?

Katch-McArdle BMR alone does not determine how many calories you should consume each day. To estimate total daily energy expenditure, resting energy needs must be considered together with physical activity and exercise. For weight loss, a moderate calorie deficit relative to total daily energy expenditure is generally a more relevant starting point.

How Accurate Is the Katch-McArdle Calculator?

Katch-McArdle is an estimation method rather than a direct measurement, so the result will not exactly match the actual BMR of every individual. One of the most important sources of uncertainty is the accuracy of the body fat percentage, because errors in this value directly change the estimated lean body mass. The result should therefore be treated as a useful starting estimate rather than an exact laboratory measurement.

Results are for informational purposes only and are not health or medical advice.

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Fitness Calculators
Katch-McArdle Calculator

Katch-McArdle Calculator: calculate your estimated basal metabolic rate using your body weight and body fat percentage. The Katch-McArdle equation uses lean body mass to estimate how much energy your body uses at rest each day.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What Is the Katch-McArdle Calculator?

The Katch-McArdle Calculator estimates your basal metabolic rate, or BMR, using your lean body mass. It uses your body weight and body fat percentage to estimate how much of your body weight is fat-free. This makes it different from equations that calculate BMR primarily from total body weight, age, sex, and height.

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What Is the Katch-McArdle Equation?

The Katch-McArdle equation is BMR = 370 + (21.6 × lean body mass in kg). The first step is to calculate lean body mass from your body weight and body fat percentage, then use that value in the BMR equation. The final result estimates your resting energy expenditure in calories per day.

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How Does Katch-McArdle Calculate BMR?

The calculation first determines lean body mass using body weight × (1 − body fat percentage / 100). The resulting lean body mass is then multiplied by 21.6, and 370 is added to the result. For example, someone weighing 80 kg with 20% body fat has an estimated lean body mass of 64 kg and a calculated BMR of 1,752 kcal per day.

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Why Does Katch-McArdle Use Lean Body Mass?

Total body weight alone does not tell you how much metabolically active tissue you have. Lean body mass accounts for the portion of your body weight that is not body fat, which is why it forms the basis of this equation. This can make Katch-McArdle particularly useful when body-fat percentage varies substantially between individuals at the same body weight.

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How Can You Use Katch-McArdle BMR for Fat Loss?

Your Katch-McArdle BMR is not the same as the number of calories you burn throughout an entire day. Your total daily energy expenditure also includes movement, exercise, and the energy required to digest food. For fat loss, BMR can therefore serve as one input when estimating your total daily calorie needs and establishing an appropriate calorie deficit.

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How Accurate Is the Katch-McArdle Calculator?

Katch-McArdle is an estimation equation rather than a direct measurement of metabolic rate. The accuracy of the result depends heavily on the accuracy of your body fat percentage because that value is used to calculate lean body mass. The result is best treated as a useful starting estimate rather than an exact measurement of your individual BMR.

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