Calculadora de TMB (Harris-Benedict)
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
H: 88,362 + 13,397·P + 4,799·H − 5,677·I ; M: 447,593 + 9,247·P + 3,098·H − 4,33·I
About this calculator
This calculator estimates your Basal Metabolic Rate (BMR) using the Harris-Benedict formula revised in 1984. BMR represents the minimum calories your body burns at absolute rest to maintain vital functions like breathing, circulation, and body temperature. The calculation considers weight (kg), height (cm), age (years), and sex, with distinct equations for men and women. It is a useful tool for diet planning and understanding your basal energy expenditure.
The formula for men is: BMR = 88.362 + (13.397 × weight) + (4.799 × height) − (5.677 × age). For women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) − (4.33 × age). Results are in kcal/day. This 1984 version is an update of the original 1919 formula, being more accurate for the modern population. Remember that BMR does not include expenditure from physical activity or digestion.
Use this calculator to set daily calorie goals. Multiply your BMR by an activity factor (sedentary: 1.2, light: 1.375, moderate: 1.55, intense: 1.725, very intense: 1.9) to get total energy expenditure. It is especially useful for those looking to lose, gain, or maintain weight in a controlled manner. Consult a nutritionist to interpret results and adjust your diet.
Cautions: the formula is an estimate and may overestimate or underestimate BMR by up to 200 kcal/day. People with atypical body composition (high muscle mass or obesity) may get less accurate results. Do not use this value as the sole parameter for restrictive diets. BMR does not replace clinical exams or professional evaluation.
Frequently asked questions
What is BMR and why is it important?
BMR is Basal Metabolic Rate, the calories your body burns at rest. It is important for setting calorie goals and understanding your metabolism.
How do I use the BMR result to lose weight?
Multiply your BMR by an activity factor to get total expenditure. To lose weight, consume fewer calories than that total, but never below your BMR.
Is the Harris-Benedict formula accurate for everyone?
No, it is an estimate. It may be less accurate for athletes, elderly, or obese individuals. Other formulas like Mifflin-St Jeor may be more suitable.
Do I need any data beyond weight, height, age, and sex?
No, those are the only required inputs. However, body composition (muscle vs. fat) is not considered.
Can I use this calculator if I am pregnant or breastfeeding?
The formula is not adjusted for pregnancy or lactation. Consult a doctor for specific calorie needs during these periods.