Determine your resting metabolic rate (RMR) or basal metabolic rate (BMR)
Estimate calories burned from physical activity using MET values or exercise trackers
Add calories burned from daily movement and exercise to your resting calories
Use your body weight, activity duration, and exercise intensity in the calculation
For MET-based calculation, use: calories burned = MET × body weight in kg × time in hours
For BMR-based estimation, use a standard formula such as Mifflin-St Jeor
Adjust for age, sex, height, and weight when calculating BMR
Multiply BMR by an activity factor to estimate total daily calorie burn
Track food intake and body weight changes to compare estimated burn with actual results
Use heart rate monitors or fitness trackers for a more personalized estimate