Measure your weight in kilograms
Measure your height in centimeters
Determine your age in years
Identify your sex
Use a BMR formula such as Mifflin-St Jeor
For men: BMR = 10 × weight + 6.25 × height – 5 × age + 5
For women: BMR = 10 × weight + 6.25 × height – 5 × age – 161
Calculate the result to get your BMR in calories per day
Use an online BMR calculator if preferred
Recheck your measurements for accuracy