![]() ![]() The Katch Mcardle formula is: BMR= 370 + (9.82 X Lean body Mass) Now we can plug this number into the Katch Mcardle formula. Let’s say hypothetically these are your numbers, This would mean your LBM is 100lbs. To figure out your lean body mass, (LBM), calculate Now, let’s say your 140lb and have a body fat of 28%. ![]() Now that you know your estimated body fat percentage, let’s take that number and figure out your LBM (Lean Body Mass) so we can plug it into the Katch Mcardle formula (which helps to calculate your BMR basal metabolic rate). Although two women may weigh the same exact scale number, their body composition may be completely different resulting in two very different RMRs. Your muscle require more energy than body fat to work correctly. To obtain your body fat, I recommend using calipers as shown in this video here. Take your overall body weight and subtract your body fat from that number. Mifflin-St.Jeor Formulaįor body weight (W) in kg, height (H) in centimetres and age (A) in years:īMR = (10 × W + 6.25 × H - 5 × A + 5) kCal for malesīMR = (10 × W + 6.25 × H - 5 × A - 161) kCal for femalesįor body weight (W) in kg and body fat percentage (F):īMR = (370 + 21.The first thing to do is to figure out your LBM (Lean Body Mass). ![]() The calculator estimates BMR and EMR using either the Mifflin-St.Jeor or the Katch-McArdle formulas. Excessively overweight people can initially afford to lose weight at a faster rate. For example, no more than about 0.5kg per week, which corresponds to consuming an average of about 550 kCal per day below EMR. People wanting to lose fat while retaining as much muscle mass as possible should weight train regularly and ensure their caloric deficit is only causing them to lose weight SLOWLY. If less, you're in a caloric deficit and will lose body weight over time. If, on average, the caloric value of the food you eat exceeds your EMR, you are said to be in a caloric surplus and will gain body weight over time. This is your exercise metabolic rate (EMR). The total daily caloric need is the BMR value multiplied by a factor between 1.2 and 1.9, depending on activity/exercise level. The Katch-McArdle formula can be more accurate for people who are leaner and know their body fat percentage. Unlike the Mifflin-St Jeor formula, the Katch-McArdle formula calculates resting daily energy expenditure (RDEE) - which takes lean body mass into account. The Mifflin-St.Jeor formula has proven to be fairly accurate for most people, based on their body weight, height, age and gender. Several formulas may be used to estimate BMR. Physical activity makes up about a further 20% and about another 10% is used in the digestion of food (called thermogenesis).Īn accurate BMR measurement requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested. For most people, BMR is about 70% or more of total energy burned each day. In such a state, energy is used only to maintain vital organs. Your basal metabolic rate (BMR) is the amount of energy your body needs per day while resting in a temperate environment when the digestive system is inactive. Basal Metabolic Rate & Exercise Metabolic Rate ![]()
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