TMB Calculator – Calculate Your Basal Metabolic Rate
Enter your details below to estimate your TMB, also known as your basal metabolic rate (BMR), and your approximate daily calorie needs.
What Is TMB?
TMB refers to the amount of energy your body needs while at rest to support essential functions such as breathing, circulation, body temperature regulation and basic organ function.
In English, this measurement is more commonly known as Basal Metabolic Rate (BMR). Your TMB or BMR does not include calories burned through walking, exercise, work or other daily activities.
Basal Calories
Estimate how many calories your body uses each day while at rest.
Daily Calories
Adjust your basal calorie estimate based on your normal activity level.
Weight Planning
Use your estimated energy needs as a starting point for understanding calorie intake.
How Does the TMB Calculator Work?
This TMB calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate from your age, weight, height and gender.
TMB = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
TMB = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
After calculating your basal metabolic rate, the calculator multiplies the result by an activity factor to estimate your total daily energy needs.
TMB Activity Levels
Your activity level helps estimate how many calories you may use throughout a typical day.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.20 |
| Lightly Active | Exercise 1–3 days per week | 1.375 |
| Moderately Active | Exercise 3–5 days per week | 1.55 |
| Very Active | Exercise 6–7 days per week | 1.725 |
| Extra Active | Intense training or a physically demanding job | 1.90 |
Why Calculate Your TMB?
Knowing your estimated TMB can provide a useful starting point for understanding your body's energy requirements.
- Estimate calories burned while at rest.
- Understand your approximate daily calorie needs.
- Compare energy requirements at different activity levels.
- Support general nutrition and weight-management planning.
- Understand how age, height, weight and gender affect energy needs.
TMB vs Daily Calorie Needs
Your TMB represents only the calories your body needs at rest. Your total daily calorie needs are higher because they also include physical activity and normal daily movement.
For example, a person with a TMB of 1,600 calories who is moderately active may have estimated daily energy needs of approximately 2,480 calories.
Frequently Asked Questions
What does TMB mean?
TMB refers to basal metabolic rate, or the estimated amount of energy your body needs to maintain essential functions while at rest.
Is TMB the same as BMR?
They refer to the same general concept of basal energy expenditure. BMR, or Basal Metabolic Rate, is the more commonly used English term.
How is TMB calculated?
This calculator uses the Mifflin-St Jeor equation, which estimates basal metabolic rate using age, weight, height and gender.
Is TMB the same as daily calories?
No. TMB measures estimated energy needs at rest. Daily calorie needs also account for physical activity and normal movement.
Can I use a TMB calculator for weight loss?
TMB can be a useful starting point for understanding energy needs, but individual calorie requirements vary. Nutrition and weight-loss decisions should consider activity, health, goals and professional advice when appropriate.
Is the TMB calculator 100% accurate?
No formula can measure individual metabolism perfectly. The result is an estimate and actual energy expenditure can vary between people.