I do think you need to have this done professionally. If for no other reason, you need a computer program to determine the RMR. You have it done first thing in the morning as soon as you get up, for obvious reasons - you need a resting heart rate. No food, exercise within 8 hours before. You breath into a tube for 10-20 minutes until the computer can get its reading.
What comes out of the computer is this -
The report lists your RMR but also averages you total burn for the day. It then uses that information to give you caloric range to eat from. My RMR is 1440. It calculates that my natural activity is 432 cal so I should eat between 1152-1440 calories per day.
It then can gauge my metabolism as compared to a typical person of similar sex, age, height and weight. Mine is 16% below normal. grrrrrrrrr. :)
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