TDEE Calculator with Body Fat
When you know your body fat percentage, the Katch-McArdle equation is usually the better choice. It works from lean mass instead of total body weight, so two people at the same weight but different composition no longer get the same number.
Step 1 - Lean body mass
LBM = 70 x (1 - 20 / 100) = 56 kg lean massStep 2 - Basal metabolic rate
The equation
BMR = 370 + 21.6 x LBMYour values substituted
BMR = 370 + 21.6 x 56 = 1580 kcal/dayStep 3 - Multiply by activity
TDEE = 1580 x 1.55 = 2448 kcal/dayYour TDEE
2448 kcal per day
Katch-McArdle or Mifflin-St Jeor?
Mifflin-St Jeor only needs weight, height, age and sex, which makes it the safer default. Katch-McArdle ignores all of those and uses lean mass alone, so it rewards an accurate body fat number and punishes a guessed one.
Use Katch-McArdle when you have a measured body fat percentage, especially if you are noticeably leaner or heavier than average. Use Mifflin-St Jeor when body fat is a guess.
Where to get a body fat number
DEXA and hydrostatic weighing are the accurate options. Calipers and bioimpedance scales are cheaper but drift, so keep using the same method rather than mixing them. A guessed percentage makes this equation less accurate than Mifflin-St Jeor, not more.
Do not have a body fat number? Use the Mifflin-St Jeor calculator instead.