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Katch-McArdle Formula:
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The Katch-McArdle formula is considered the most accurate method for estimating daily calorie needs because it's based on lean body mass rather than total body weight. It accounts for individual differences in body composition.
The calculator uses the Katch-McArdle formula:
Where:
Explanation: The formula first calculates your resting metabolic rate (RMR) based on lean body mass, then adjusts for activity level to estimate total daily energy expenditure (TDEE).
Details: Knowing your precise calorie needs helps with weight management, athletic performance, and nutritional planning. The Katch-McArdle formula is especially useful for athletes and those with atypical body compositions.
Tips: For best results, measure your lean body mass through methods like DEXA scan, skinfold measurements, or bioelectrical impedance. Select your activity level honestly based on your daily routine.
Q1: Why is Katch-McArdle more accurate than other formulas?
A: It uses lean body mass instead of total weight, making it more precise for muscular or overweight individuals.
Q2: How do I determine my lean body mass?
A: Methods include DEXA scans (most accurate), calipers, bioelectrical impedance scales, or body fat percentage measurements.
Q3: What activity factor should I choose?
A: Sedentary (office job), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), Extremely Active (athlete with physical job).
Q4: Does this account for weight loss/gain goals?
A: No, this calculates maintenance calories. For weight loss, subtract 250-500 kcal/day; for gain, add 250-500 kcal/day.
Q5: How often should I recalculate?
A: Recalculate whenever your weight changes by 5+ kg or your activity level changes significantly.