The rate at which you burn calories without exercising is known as your basal metabolic rate (BMR). You can estimate your BMR using a formula such as the one developed by Mifflin and St. Jeor in 1990. This formula uses your age, weight, height and gender to estimate the number of calories you burn each day without exercise. You'll typically use this value to determine your caloric requirements as you develop a weight loss plan.
Step 1
Measure your height in inches with a tape measure. Multiply this value by 2.54 to obtain your height in centimeters. For example, if you're 66 inches tall, your height is 66 x 2.54 = 168 centimeters.
Step 2
Weigh yourself in pounds using a scale. Divide this value by 2.2 to obtain your weight in kilograms. For example, if you weigh 146 pounds, you weigh 146 / 2.2 = 66 kilograms.
Step 3
Compute your daily calorie requirements if you're female. This is provided by the equation (6.25 x h) + (9.99 x w) -- (4.92 x a) -- 161, where h is your height in centimeters, w is your weight in kilograms, and a is your age in years. Assume you're a 42-year-old female who is 168 centimeters tall and weighs 66 kilograms. You will burn (6.25 x 168) + (9.99 x 66) -- (4.92 x 42) -- 161 = 1,342 calories per day.
Step 4
Derive your daily calorie requirements if you're male. This is given by the equation (6.25 x h) + (9.99 x w) -- (4.92 x a) + 5. Assume you're a 37-year-old male who is 175 centimeters tall and weighs 72 kilograms. You will burn (6.25 x 175) + (9.99 x 72) -- (4.92 x 37) + 5 = 1,636 calories per day.
Things You'll Need
- Tape measure
- Scale
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