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The KA method uses the same activity multiplier as the HB method, but has a big downside of its own. The Katch and McArdle (KA) method takes into account your body composition to arrive at your BMR and for that reason is considered to be more accurate. While it’s not perfect, the HB method is a very helpful starting point. The HB method overestimates calorie burn for individuals with a high body fat percentage and underestimates calorie burn for those with low body fat (and thus more muscle). Individuals with more muscle tend to be more metabolically active and burn more calories. Notice that the HB method does not take into account your body composition.
![bmr calculator at rest and in motion bmr calculator at rest and in motion](http://mrtremblaycambridge.weebly.com/uploads/9/7/8/8/9788395/1268530_orig.gif)
The thermic effect of food is already reflected in your BMR calculation. But we still have to figure out your activity level, so that BMR value is multiplied by an “Activity Multiplier” to get your total calorie burn (see equation at bottom of post). Most calorie burn calculators found on the internet use the Harris Benedict (HB) method, which takes into account your age, weight, height, and sex to arrive at your BMR. Activity level represents roughly 20% of calorie burn, which depends on how active you are of course.ģ) Thermic Effect of Food – Digesting food requires energy, but typically the thermic effect of food only adds up to about 10% of the total amount of calories you burn. The more active you are, the more calories you will burn. Your BMR represents roughly 65% of your total calorie burn.Ģ) Activity Level – This is how many calories you burn that requires physical movement, or when your body is in motion. Even while you rest, your respiratory system is operating, digestive system, and other body processes that require energy (i.e. Your calorie burn is the sum of three components:ġ) Basal Metabolic Rate (BMR) – This is how many calories your body burns at rest. So how do you accurately measure your calorie burn? Is a simple calculation really good enough? What Is Your Calorie Burn? Eating fewer calories than you burn is required to lose weight, which is known as energy balance.Ĭontrolling calorie intake is so important because if you eat more calories than you burn, you gain weight, and if you eat fewer calories than you burn, you lose weight.