Measure your resting metabolic rate with a clinical test if you want the most accurate result
Estimate basal metabolic rate using the Mifflin-St Jeor equation
For men: BMR = 10 × weight in kg + 6.25 × height in cm – 5 × age in years + 5
For women: BMR = 10 × weight in kg + 6.25 × height in cm – 5 × age in years – 161
Convert weight from pounds to kilograms by dividing by 2.205
Convert height from inches to centimeters by multiplying by 2.54
Multiply BMR by an activity factor to estimate total daily energy expenditure
Use 1.2 for sedentary activity
Use 1.375 for light activity
Use 1.55 for moderate activity
Use 1.725 for very active
Use 1.9 for extra active
Add calories burned from exercise if calculating total daily calorie needs more precisely
Track body weight, food intake, and activity over time to compare estimated metabolic rate with real-world results