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Katch-McArdle Equation:
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The Katch-McArdle equation estimates Total Daily Energy Expenditure (TDEE) based on lean body mass (LBM). It's considered one of the most accurate methods for calculating TDEE as it accounts for body composition rather than just total body weight.
The calculator uses the Katch-McArdle equation:
Where:
Explanation: The equation first calculates lean body mass by subtracting fat mass from total weight, then uses this more accurate measure of metabolically active tissue to estimate basal metabolic rate, which is then multiplied by an activity factor.
Details: Accurate TDEE calculation is crucial for weight management, sports nutrition, and medical applications. It helps determine appropriate calorie intake for weight loss, maintenance, or muscle gain goals.
Tips: Enter weight in kilograms, body fat percentage (0-100%), and select appropriate activity factor. For best results, use accurate body fat measurements from DEXA, BIA, or skinfold calipers.
Q1: Why use Katch-McArdle instead of other equations?
A: Katch-McArdle is more accurate for individuals with above-average muscle mass or body fat percentages as it accounts for body composition rather than just total weight.
Q2: How accurate is body fat percentage estimation?
A: Accuracy varies by method. DEXA scans are most accurate (±1-2%), followed by BIA (±3-5%), and skinfold calipers (±3-5%). Visual estimates are least accurate.
Q3: What activity factor should I choose?
A: Be honest about your activity level. Most people overestimate their activity. Choose sedentary if you have a desk job and exercise less than 3 times weekly.
Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-8 weeks or whenever your weight changes by more than 2-3 kg or your activity level changes significantly.
Q5: Can this calculator be used for weight loss?
A: Yes, subtract 500 kcal/day from your TDEE for approximately 0.5 kg weight loss per week, or 1000 kcal/day for 1 kg weekly loss.