Calculate your caloric needs with the below calorie counter. After filling in the fields below, you will get the following:
Basal metabolic rate (BMR):
The number of calories you burn without any activity all day.
Required Caloric Needs per Your Activity Level:
Caloric needs based on the Katch-McArdle Method, broken down based on your goal.
The Katch-McArdle calorie calculation gives a more accurate computation of your caloric needs than the body mass index (BMI) measurement. Unlike BMI, which factors only your height and weight, the Katch-McArdle method factors in your lean body mass and activity level. Height and weight aren’t accurate metrics from which to determine caloric needs because it disregards body composition, body fat percentage versus lean body mass (muscle). Further, BMI makes no account for an individual’s activity level, which greatly influences how many calories one will need to consume to either maintain current composition, gain more lean body mass, or lose fat. Outside of paying over $100 for a DEXA and a ‘bod pod’ scan, the Katch-McArdle method is the most accurate caloric needs assessment available.
For more information about losing fat, gaining muscle, and/or staying lean for life, a recommended read is Burn the Fat Feed the Muscle by Tom Venuto.