Calculating
Your Daily Calorie Needs
Katch-McArdle Formula
Calories/BMR - Katch-McArdle
Formula
If you know your body fat and lean body
mass (body muscle) percentage, you can obtain a fairly precise estimate of
your BMR. For example, the formula from Katch & McArdle takes into account
lean mass and therefore is more accurate than a formula based on total body
weight.
The Katch-McArdle formula
applies equally to men and women as follows:
BMR = 370 + (21.6 X lean mass in kg)
BMR Example:
You are female
You weigh 140 pounds (63.6 kilos)
Your body fat percentage is 25 percent (35 pounds fat, 105 lean)
Your lean mass is 105 pounds (47.7 kilos)
Your BMR = 370 + (21.6 X 47.7) = 1400 calories
To determine your total daily calorie
needs, now multiply your BMR by the appropriate activity factor, as follows:
BMR Example:
Your BMR is 1400
Your activity level is moderately active
Your activity factor is 1.55
Your total = 1.55 X 1400 = 2170 calories
Your total daily calorie requirement is therefore 2170 calories.
This is the total number of calories you need in order to MAINTAIN your
current weight.
Source: Katch, Frank, Katch,
Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human
Performance, 4th edition. Williams & Wilkins, 1996.
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