Total Metabolic Rate Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)
Your Information
Results
Tip
To maintain your weight, consume calories equal to your TMR. To lose weight, create a deficit of 500 calories per day.
Calculation Method
The Mifflin-St Jeor equation is used to calculate BMR:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
TMR is calculated by multiplying BMR by your activity level multiplier.
Understanding Total Metabolic Rate
What is Total Metabolic Rate?
Total Metabolic Rate (TMR), also known as Total Daily Energy Expenditure (TDEE), is the total number of calories your body burns in a day. This includes your Basal Metabolic Rate (BMR) - the calories burned at rest to maintain basic bodily functions - plus calories burned through physical activity and digestion of food.
Why is TMR Important?
Knowing your TMR is crucial for weight management. If you consume more calories than your TMR, you'll gain weight. If you consume fewer calories, you'll lose weight. Understanding your TMR helps you create an appropriate diet plan tailored to your specific goals, whether that's weight loss, maintenance, or muscle gain.
Factors Affecting Metabolic Rate
Several factors influence your metabolic rate:
- Age: Metabolism generally slows with age
- Gender: Men typically have higher metabolic rates than women
- Body Composition: Muscle tissue burns more calories than fat tissue
- Hormonal Factors: Thyroid function and other hormones affect metabolism
- Physical Activity: Exercise increases calorie expenditure
- Genetics: Some people naturally have faster or slower metabolisms
How to Use This Calculator
Our TMR calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating metabolic rate. To get your results:
- Enter your age, gender, weight, and height
- Select your activity level based on your typical weekly exercise
- Click "Calculate" to see your BMR and TMR
- Use the results to guide your daily calorie intake
Frequently Asked Questions
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