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Total Metabolic Rate (TMR) Calculator – Know Your Daily Calorie Needs

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Meet Alex. He’s 29, works a desk job, and recently started exercising regularly. He’s trying to lose fat without losing muscle, but he’s confused:

• How many calories should he eat daily?
  
• Should he count every bite?
  
• How does his activity level affect his needs?
  

This is exactly where the Total Metabolic Rate Calculator comes in. It gives a personalized estimate of daily calorie requirements, including both your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and your Total Metabolic Rate (TMR) — calories burned with daily activity.

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What Is This Calculator?

The Total Metabolic Rate (TMR) Calculator is a nutrition and fitness tool that helps you determine how many calories your body needs each day to:

• Maintain your weight
  
• Lose fat
  
• Gain muscle
  

It uses your age, gender, weight, height, and activity level to give accurate results. This ensures your meal planning aligns with your goals — no guesswork, no generic “2,000 calories per day” advice.

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Formula

Step 1: Basal Metabolic Rate (BMR)

BMR is the number of calories your body burns at rest. Common formulas:

Mifflin-St Jeor Formula (most accurate for adults)

• For men:
  

BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

• For women:
  

BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Step 2: Total Metabolic Rate (TMR)

TMR accounts for your activity level:

TMR = BMR × Activity Multiplier

Activity Multipliers:

• Sedentary (little or no exercise): 1.2
  
• Lightly active (1–3 days/week): 1.375
  
• Moderately active (3–5 days/week): 1.55
  
• Very active (6–7 days/week): 1.725
  
• Extremely active (physical job + exercise): 1.9
  

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Example Calculation

Alex is 29, male, 75 kg, 178 cm tall, and moderately active.

Step 1 – BMR:

BMR = 10×75 + 6.25×178 – 5×29 + 5

BMR = 750 + 1112.5 – 145 + 5 = 1722.5 kcal/day

Step 2 – TMR:

TMR = BMR × 1.55 = 1722.5 × 1.55 ≈ 2669 kcal/day

So, Alex needs ~2,670 calories per day to maintain his current weight at his activity level.

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How the Calculator Works – Step by Step

1. Enter your age in years.
   
2. Select gender (male/female).
   
3. Enter weight in kg or lbs.
   
4. Enter height in cm.
   
5. Select your activity level: sedentary, lightly active, moderately active, very active, or extremely active.
   
6. Click calculate.
   
7. View results:
   
   • BMR – calories burned at rest.
     
   • TMR – total calories burned with your lifestyle.
     
8. Apply results – Adjust your daily calorie intake according to your goal (maintain, lose fat, gain muscle).