{"id":64833,"date":"2025-06-03T10:27:43","date_gmt":"2025-06-03T07:27:43","guid":{"rendered":"https:\/\/wpcalc.com\/en\/?p=64833"},"modified":"2025-06-03T10:27:43","modified_gmt":"2025-06-03T07:27:43","slug":"katch-mcardle-bmr","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/en\/beauty\/katch-mcardle-bmr\/","title":{"rendered":"Katch-McArdle BMR Calculator"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 class=\"text-lg font-display font-bold\">Katch-McArdle Calculator<\/h2><\/div><div class=\"relative group inline-block\">\n  <button class=\"favorite\" id=\"favorite\" data-favorite-id=\"64833\" data-favorite-title=\"Katch-McArdle BMR\" data-favorite-url=\"https:\/\/wpcalc.com\/en\/beauty\/katch-mcardle-bmr\/\" data-favorite-excerpt=\"This calculator uses the Katch-McArdle formula to estimate your Basal Metabolic Rate (BMR) based on your lean body mass. It\u2019s a more accurate method for athletes and individuals with known body fat percentage, helping tailor calorie intake for fat loss, maintenance, or muscle gain.\" aria-label=\"Add to Favorites\" data-favorite-icon=\"icon icon-nutrition\">\n    <span class=\"icon icon-shape-star-empty\"><\/span>\n  <\/button>\n  <div class=\"absolute right-full -translate-y-1\/2 top-1\/2 mr-2 w-max max-w-xs px-3 py-2 bg-gray-800 text-white text-xs rounded shadow-lg opacity-0 group-hover:opacity-100 transition-opacity duration-200 z-10 pointer-events-none\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/en\/beauty\/katch-mcardle-bmr\/\" method=\"POST\" class=\"calculator\" id=\"calculator-64833\" data-post=\"64833\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Input Fields<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Do you know your lean body mass?<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"do_you_know_your_lean_body_mass\"><option value=\"unknown\">I don&#039;t know my LBM<\/option><option value=\"lbm\">I know my LBM<\/option><option value=\"fat\">I know my body fat %<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Gender<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"gender\"><option value=\"male\">male<\/option><option value=\"female\">female<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Weight<\/label><input type=\"number\" name=\"weight\" id=\"field-3\" min=\"0\" step=\"any\" value=\"70\"\/><div class=\"unit\">kg<\/div><small>Your current body weight<\/small><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Height<\/label><input type=\"number\" name=\"height\" id=\"field-4\" min=\"0\" step=\"any\" value=\"175\"\/><div class=\"unit\">cm<\/div><small>Your height in centimeters<\/small><\/div><div class=\"field\" id=\"input-5\" hidden><label for=\"field-5\">Body Fat %<\/label><input type=\"number\" name=\"body_fat_\" id=\"field-5\" min=\"0\" max=\"100\" step=\"any\" value=\"20\"\/><div class=\"unit\">%<\/div><small>Enter your body fat percentage<\/small><\/div><div class=\"field has-term\" id=\"input-6\" hidden><label for=\"field-6\">Lean Body Mass<\/label><div class=\"term\">lbm<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"number\" name=\"lean_body_mass\" id=\"field-6\" min=\"0\" step=\"any\" value=\"55\"\/><div class=\"unit\">kg<\/div><small>Enter your lean body mass<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Re-Calculate\" id=\"calculate-button\" data-post=\"64833\">Calculate<\/button><button type=\"reset\">Reset<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calculate automatically<\/label><small>If enabled, the result will update automatically when you change any value.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Your Results<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Basal Metabolic Rate (BMR)<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"kcal\/day\"><\/span><button class=\"copy-result\" data-tooltip=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\"><\/span><\/button><\/div><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Leave a Comment<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"64833\" aria-live=\"polite\"><h2 class=\"text-sm text-gray-500 text-center mb-2\">How did this result make you feel?<\/h2><div class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Like <\/span><\/button><button class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Helpful <\/span><\/button><button class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confused <\/span><\/button><button class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Disappointed <\/span><\/button><button class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\">\u274c <\/span><span class=\"reaction-description font-medium\">Inaccurate <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><ins class=\"adsbygoogle\"\n     style=\"display:block; text-align:center; margin: 32px 0;\"\n     data-ad-layout=\"in-article\"\n     data-ad-format=\"fluid\"\n     data-ad-client=\"ca-pub-1721569815777345\"\n     data-ad-slot=\"6317458308\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n<section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Katch-McArdle BMR Formula<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Formula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n$$\\text{BMR} = 370 + (21.6 \\times \\text{Lean Body Mass (kg)})$$\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Explanation:<\/strong><\/p>\n<p>Unlike other formulas, Katch-McArdle uses lean body mass instead of total body weight, providing better precision for individuals with high muscle mass or low body fat.<br \/>\r\n<\/section>\n<section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Katch-McArdle \u2013 Calculation Example<\/h2><\/div>\r\n\r\n<\/p>\n<ul>\n<li>Weight: 75 kg  <\/li>\n<li>Body Fat %: 18%<\/li>\n<\/ul>\n<ol>\n<li>Lean Body Mass = 75 \u00d7 (1 \u2212 0.18) = 61.5 kg  <\/li>\n<li>BMR = 370 + (21.6 \u00d7 61.5) = 370 + 1328.4 = 1698.4 kcal\/day<\/li>\n<\/ol>\n<p>\n\r\n<\/section>\n<p>The Katch-McArdle formula is considered more accurate than weight-based BMR equations because it uses lean body mass. It\u2019s especially useful for athletes and fitness-conscious individuals who want to fine-tune their diet and energy intake. Once calculated, you can multiply BMR by an activity factor to get TDEE (Total Daily Energy Expenditure).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This calculator uses the Katch-McArdle formula to estimate your Basal Metabolic Rate (BMR) based on your lean body mass. It\u2019s a more accurate method for athletes and individuals with known body fat percentage, helping tailor calorie intake for fat loss, maintenance, or muscle gain.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[22],"class_list":["post-64833","post","type-post","status-publish","format-standard","hentry","category-beauty","tag-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/64833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/comments?post=64833"}],"version-history":[{"count":2,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/64833\/revisions"}],"predecessor-version":[{"id":64835,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/64833\/revisions\/64835"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/media?parent=64833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/categories?post=64833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/tags?post=64833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}