Men

• 1). Multiply 6.23 by your weight in pounds. Circle the result.
  
  Example for a man who weighs 200 pounds:
  
  6.23 * 200 = 1,246
  
  
• 2). Multiply 12.7 by your height in inches. Circle the result.
  
  Example for a man who is 6 feet (72 inches) tall:
  
  12.7 * 72 = 914.4
  
  
• 3). Multiply 6.8 by your age in years. Circle the result.
  
  Example for a man who is 30 years old:
  
  6.8 * 30 = 204
  
  
• 4). Add the results from Steps 1 and 2, plus 66. Minus the result from Step 3. This is your BMR.
  
  Example:
  
  1,246 + 914.4 + 66 = 2,226.4
  
  2,226.4 - 204 = 2,022.4
  
  
• 5). Multiply your BMR by 1.2 if you do not routinely exercise.
  
  Multiply your BMR by 1.375 if you engage in light exercise or sport 1 to 3 days per week.
  
  Multiply your BMR by 1.55 if you engage in moderate exercise or sport 3 to 5 days per week.
  
  Multiply your BMR by 1.725 if you engage in hard exercise or sport 6 to 7 days per week.
  
  Multiply your BMR by 1.9 if you engage in hard exercise or sport 6 to 7 days per week, and you have a very physical job.
  
  The result is your daily calorie needs to maintain your current weight.
  
  

Women

• 1). Multiply 4.35 by your weight in pounds. Circle the result.
  
  Example for a woman who is 130 pounds:
  
  4.35 * 130 = 565.5
  
  
• 2). Multiply 4.7 by your height in inches. Circle the result.
  
  Example for a woman who is 5 feet 5 inches (65 inches) tall:
  
  4.7 * 65 = 305.5
  
  
• 3). Multiply 4.7 by your age in years. Circle the result.
  
  Example for a woman who is 30 years old:
  
  4.7 * 30 = 141
  
  
• 4). Add the results from Steps 1 and 2, plus 655. Minus the result from Step 3. This is your BMR.
  
  Example: 565.5 + 305.5 + 655 = 1,526
  
  1,526 -- 141 = 1,385
  
  
• 5). Multiply your BMR by 1.2 if you do not routinely exercise.
  
  Multiply your BMR by 1.375 if you engage in light exercise or sport 1 to 3 days per week.
  
  Multiply your BMR by 1.55 if you engage in moderate exercise or sport 3 to 5 days per week.
  
  Multiply your BMR by 1.725 if you engage in hard exercise or sport 6 to 7 days per week.
  
  Multiply your BMR by 1.9 if you engage in hard exercise or sport 6 to 7 days per week, and you have a very physical job.
  
  The result is your daily calorie needs to maintain your current weight.