Measure your weight in kilograms
Measure your height in centimeters
Measure your age in years
Identify your sex
Use the Mifflin-St Jeor formula for men: BMR = 10 × weight + 6.25 × height – 5 × age + 5
Use the Mifflin-St Jeor formula for women: BMR = 10 × weight + 6.25 × height – 5 × age – 161
Substitute your values into the correct formula
Calculate the result to get your BMR in calories per day