For film:
I normally just increase the time to half as much again when I'm doing pinhole.
For example, if you determine your exposure needs to be 4 seconds, then add 2 seconds to it and expose for 6 seconds.
If the exposure is going to be 10 seconds, expose for 15 and so on.
Once I get to exposures that are 5 minutes or longer I usually double the times.
For paper I just double the times since it's so slow anyway.
This is my seat of the pants method, and so far it has worked fairly well.
Good luck and happy pin-holing!