Katch-McArdle BMR Calculator

Your details

Used to estimate lean body mass via the Boer formula when no body fat % is provided.
Your total body weight.
kg
Needed only when no body fat % is entered (Boer formula fallback).
cm
Enter your body fat % for the most accurate result. If left blank, the Boer formula estimates lean mass from height and weight.
%
Choose the level that best reflects your typical week including structured exercise and daily movement.
Adjusts your TDEE by the shown percentage to give a daily calorie target for your goal.
BMRModerate BMR
1,752kcal/day

Calories burned at complete rest (Katch-McArdle)

Lean Body Mass64
Fat Mass16
TDEE2,716kcal/day
Daily calorie target2,716kcal/day
LBM unitkg
Fat mass unitkg
Body fat used20%
1,752 kcal/day
Very low<1200Moderate1200-1800High1800-2500Very high2500+
BMR1,752
TDEE2,716
Target2,716

Your BMR is 1752 kcal/day (Katch-McArdle).

  • Your lean body mass is approximately 64.0 kg (20.0% body fat).
  • At your selected activity level, your body burns about 2716 kcal/day in total.
  • The Katch-McArdle formula is more accurate than Harris-Benedict or Mifflin-St Jeor for people with known body composition, because muscle tissue drives resting metabolism.

Next stepTrack your actual weight change over 2-3 weeks to calibrate this estimate: if weight is stable at your target intake, the estimate is accurate. Adjust by 100-200 kcal/day based on real data.

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