To calculate your RMR on your own, follow this equation:
* Multiply your healthy weight by 10 calories for your RMR. Example: You weigh 150 but 140 is a healthier weight for you. Multiply 10 calories x 140 pounds (appropriate weight) = 1,400 calories for your RMR.
* To your RMR, add half that number (assuming you are moderately active throughout the day). Example: 50% x 1,400 calories for RMR = 700 calories for daily activity.
* Add 200 calories per 30 minutes of aerobic exercise. Example: 30 minutes = 200 calories. Total calorie needs 1,400 (RMR) + 700 (daily activity) + 200 = 2,300.
* Subtract 20% to determine your calorie budget for losing weight. Example: 20% x 2,300 calories = about 500; 2,300 calories - 500 = 1,800 calories -- the number you'd need to lose weight.
You can increase your activity to burn 200 more calories; then eat 300 fewer calories to cut the 500 calories. Use this plan and you'll lose 1/2-1 pound per week.