Katch-McArdle Calculator – Get Your Resting Daily Energy Expenditure (RDEE)

Katch-McArdle Formula for RDEE can be a more precise representation of your BMR and therefore TDEE calculation when you know your lean body mass or body fat % accurately.

Your Resting Daily Energy Expenditure (RDEE) is interchangeable with your Basal Metabolic Rate (BMR). They both are the amount of energy you burn while at rest daily. You can calculate your TDEE by multiplying your RDEE by your activity level.

The Katch-McArdle RDEE Equation (1)

RDEE = 370 + (21.6 x L)

Lean Body Mass in kg

L = Weight (100% – body fat %)

Katch-McArdle RDEE and TEE Calculator

Total Daily Energy Expenditure (TDEE) is RDEE multiplied by Physical Activity Level (PAL) (2).

Lifestyle Example PAL Calculation
Sedentary Office worker getting little or no exercise 1.53 RDEE x 1.53
Active Construction worker or person running one hour daily 1.76 RDEE x 1.76
Super Hero Agricultural worker (non mechanized) or person swimming two hours daily 2.25 RDEE x 2.25

Don’t Know Your Body Fat %

Calculate Your TDEE without your body fat% by using the Mifflin St. Jeor Calculator.

Watch 13 Fat Loss Tips (Spoiler #7 is Calculate Your TDEE)


Understanding Your Total Daily Energy Expenditure

Your TDEE is commonly understood as having three parts your RDEE, PAL, and Dietary Induced Thermogenesis (DIT). We have already discussed how RDEE is the amount of energy in Kilocalories that your body burns while resting. The TDEE formula above calculates TDEE using a multiplication factor for your PAL. Your PAL can range from very low for sedentary to very high for an Olympic swimmer. For the above TDEE equation, the multiple PAL takes into account your DIT as well.

Calculating Your Dietary Induced Thermogenesis (DIT)

DIT otherwise known as Thermic Effect of Food (TEF) or Specific Dynamic Action (SDA) is the amount of energy you burn from your body processing and storing food. Since every food, a different amount of DIT, calculating it becomes very complicated. One Thing you can use to increase your DIT is to eat more protein. Protein takes more than twice the energy for your body to use than Carbohydrates and Fats. Because DIT is so difficult to calculate it is commonly estimated by multiplying a fraction by the number of calories you consumed or amount of calories you expended the RDEE.

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