Calculate your Basal Metabolic Rate Below

Don't worry about RMR - Take your BMR and then..

Decide how active you are by choosing an option below and  multiplying your BMR by the corresponding number

Little to no  exercise   - BMR x 1.2
Light exercise  (1-3 sessions a week) - BMR x 1.375
Moderate exercise (3-5 sessions a week) - BMR x 1.55
Heavy exercise (6-7 sessions a week) - BMR x 1.725
Very heavy exercise (twice per day, heavy workouts) -  BMR x 1.9

Now subtract 500 from your total.

What was your answer?