Measure your weight in kilograms
Measure your height in centimeters
Measure your age in years
Determine your sex
Use the Mifflin-St Jeor equation
For men: BMR = 10 × weight + 6.25 × height – 5 × age + 5
For women: BMR = 10 × weight + 6.25 × height – 5 × age – 161
Substitute your values into the formula
Calculate the result
Use the result as your basal metabolic rate in calories per day