The Most Accurate Macro Calculator

Katch-McArdle Formula:

\[ BMR = 370 + 21.6 \times LBM \] \[ LBM = W \times (1 - BF/100) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE - 500 \] \[ P = \frac{DC \times 0.25}{4} \] \[ C = \frac{DC \times 0.55}{4} \] \[ F = \frac{DC \times 0.20}{9} \]

Weight:

Body Fat Percentage:

Activity Factor:

BMR (Basal Metabolic Rate):

TDEE (Total Daily Energy Expenditure):

Daily Calories (500 kcal deficit):

Protein (25% of calories):

Carbs (55% of calories):

Fat (20% of calories):

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1. What is the Katch-McArdle Formula?

The Katch-McArdle formula is considered the most accurate BMR (Basal Metabolic Rate) equation as it accounts for lean body mass rather than total body weight. It's particularly useful for athletes and those with higher muscle mass.

2. How Does the Calculator Work?

The calculator uses the Katch-McArdle formula:

Where:

\( BMR \) — Basal Metabolic Rate (kcal/day)
\( LBM \) — Lean Body Mass (kg)
\( W \) — Weight (kg)
\( BF \) — Body Fat Percentage (%)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( AF \) — Activity Factor (1.2 to 1.9)
\( DC \) — Daily Calories for deficit (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

Explanation: The formula first calculates your lean body mass, then uses this to determine your base metabolic rate, which is adjusted for activity level to get your total daily energy needs.

3. Importance of Accurate Macro Calculation

Details: Precise macronutrient calculation is essential for effective weight loss, muscle gain, or body recomposition. It ensures you're eating the right balance of protein, carbs, and fats for your goals while maintaining a calorie deficit for fat loss.

4. Using the Calculator

Tips: Enter your weight in kg, body fat percentage (use calipers or a reliable measurement method), and select your activity level. For best results, measure your body fat percentage accurately rather than estimating.

5. Frequently Asked Questions (FAQ)

Q1: Why use Katch-McArdle instead of Harris-Benedict?
A: Katch-McArdle is more accurate as it accounts for body composition (lean mass vs fat mass) rather than just total weight.

Q2: How accurate are the macro ratios?
A: The 25% protein, 55% carbs, 20% fat split is a general recommendation. Athletes may need more protein (up to 35%), while keto diets would reverse the carb/fat ratios.

Q3: Should I eat back exercise calories?
A: No, the activity factor already accounts for your exercise level. The TDEE includes all activity.

Q4: What if I don't know my body fat percentage?
A: For men, estimate 15-20% if average, 10-15% if athletic. For women, estimate 22-28% if average, 18-22% if athletic. For best results, get measured.

Q5: Is the 500 kcal deficit appropriate for everyone?
A: It's a moderate deficit. Very overweight individuals may tolerate larger deficits, while lean individuals may need smaller deficits to preserve muscle.