THE KATCH MCARDLE FORMULA IS: BMR= 370 +

(9.82 X LEAN BODY MASS)

That would look like this: 370 + (9.82 x 100) = 1352

Now, depending on your activity le vel, the fin al number to multiply your BMR with varies
depending on how active you are. The variation can be anywhere from 1.25 -1.9.

 Sedentary = BMR X 1.2 (little or no exercise, desk job)

 Lightly Active = BMR X 1.375 (light exercise/sports 1 -3 days/wk)
 Moderately Active = BMR X 1.55 (moderate exercise/sports 3 -5 days/wk)
 Very Active = BMR X 1.725 (hard ex ercise/sports 6 -7 days/wk)
 Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day
training, full time training, etc.)

For most of my clients who have office jobs and are stay at home moms, I use 1.3 -1.5 but
consider your own dai ly energ y expenditure.

Let’s use 1.3 for hypothetical reasons. Here’s what that would look like:

1352 x 1.3 = 1757 is the number of calories you need to maintain on a daily basis.

From here, you would just need to subtract anywhere from 300 -500 calories fr om your
RMR.

Keep in mind, with all these measurements and calculations, nothing is exact. We are talking
about an estimate of calorie maintenance, but as long as we are close to your individual
estimates, we will get you to see some kind of results. At the very least, no matter who you
are and what your goals are, making sure you are hitting your individ ual RMR will ensure
your bod y and mind are functioning at its most optimal level.