Katch-McArdle Calculator

Created by Mateusz Mucha and Łucja Zaborowska, MD, PhD candidate
Reviewed by Bogna Szyk and Jack Bowater
Based on research by
McArdle WD, Katch FI, Katch VL. Exercise Physiology – Energy, Nutrition and Human Performance. 5th ed.;; 2001See 1 more source
Joseph M, Gupta RD, Prema L, Inbakumari M, Thomas N. Are Predictive Equations for Estimating Resting Energy Expenditure Accurate in Asian Indian Male Weightlifters?; Indian Journal of Endocrinology and Metabolism; 2017
Last updated: Jan 18, 2024

This Katch-McArdle calculator is another tool that can help you keep healthy and fit. The Katch-McArdle formula allows you to calculate your basal metabolic rate, (BMR), which is the minimum amount of calories your body needs per day to keep functioning, assuming you were to do no exercise for that day. This equation differs from the Harris-Benedict equation because it takes into account lean body mass.

What is the Katch-McArdle calculator?

Katch-McArdle calculator is a quick and easy tool that enables you to calculate your BMR. A basal metabolic rate is the amount of energy used by an individual at rest over a 24 hour day.

If you are interested in other formulas calculating BMR, you may also want to check out the Mifflin St Jeor equation calculator.

You can also check out the maintenance calorie calculator to calculate how many calories your body needs to maintain your current weight.

What is the Katch-McArdle formula?

To apply the Katch-McArdle formula, you need to know your lean body mass:

BMR = 370 + (21.6 × Lean Body Mass [kg])

It is also possible to calculate your BMR using this formula if you know:

  1. Your body fat percentage, because then lean body mass can be calculated as follows:

    LBM = (Weight [kg] × (100 - Body Fat %) / 100

  2. Your weight and height to estimate your lean body mass using the Boer formula (already built into this calculator):

    LBM (men) = 0.407 × weight [kg] + 0.267 × height [cm] - 19.2

    LBM (women) = 0.252 × weight [kg] + 0.473 × height [cm] - 48.3

Choose your calculation method depending on the values you know and answer the first question Do you know your lean body mass? at the top of this calculator.

💡 You may also check your total daily energy expenditure and the TDEE Calculator!


How do I calculate Katch-McArdle BMR?

To calculate your BMR using the Katch-McArdle formula:

  1. Determine your lean body mass in kilograms.
    • If you don't have a body composition analyzer or a caliper, don't worry! There are sex-specific formulas, which you can use to make an estimate.
  2. Multiply the lean body mass by 21.6.
  3. Add 370 to the result – this number is your BMR.

What is the Katch-McArdle formula used for?

The Katch-McArdle formula determines someone's basal metabolic rate (BMR) based on their lean body mass. This quantity tells you how many calories you use daily without accounting for your activity level.

Can I use Katch-McArdle BMR to calculate my TDEE?

Yes, but only as a step along the way. The Katch-McArdle formula is commonly used to estimate the basal metabolic rate (BMR), which then is substituted into the total daily energy expenditure (TDEE) calculations.

Is there a Katch-McArdle formula for females?

No, there is no separate Katch-McArdle formula for females. The reason is that the original equation is already used for both men and women since it is based on the lean body mass measurement.

What is the BMR for a 76 kg female?

According to the Katch-McArdle equation, the BMR (basal metabolic rate) for a 76 kg (167.5 lbs) female is 1406 kcal per day. This result was obtained assuming an average lean body mass and height of 163 cm (5′ 4′′).

Mateusz Mucha and Łucja Zaborowska, MD, PhD candidate
Do you know your lean body mass?
I don't know my LBM
Lean Body Mass
Basal Metabolic Rate
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