[header] How to eat after a workout [title] Find your basic metabolic rate (bmr). [step] Your bmr is what you use to calculate your calorie intake. It is based on your age, height, weight, and gender. 
Most calorie calculators use the harris-benedict equation to determine how many calories you should be eating every day. [substeps] A male's bmr is usually equal to : 65 + (6.2 x weight in pounds) + (12.