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Here is the Harris-Benedict equation:

This formula is very accurate in all but the extremely muscular ( it will underestimate caloric needs) and the extremely overweight (it will overestimate caloric needs).

If you have any special requirements and any health issues like diabetes or other problems try to seek advice from a specialist or a nutritionist.

This formula is for healthy individuals!

Women:
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)

Men:
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

Activity multiplier

Sedentary BMR x 1.2 - little or no exercise

Lightly active BMR x 1.375 - light exercise 1-3 days/week

Mod. Active BMR x 1.55 - moderate exercise 3-5 days/week

Very active BMR x 1.725 - hard exercise 6-7 days/week

Extra active BMR x 1.9 - hard daily exercise and physical jobs

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