The DC resistance of the winding changes with temperature. For copper it's 0.0039 ohms/°C/°C. So, simply measure the primary winding resistance before powering up the transformer and also make note of the room temperature. We'll call this the cold resistance Rc and cold temperature Tc. Then run the transformer under load for a minimum of 1.5 hours, then disconnect power and measure the resistance again. We'll refer to this hot resistance as Rh. The internal temperature is then:
Th=Tc+Rh/(0.0039*Rc)-1/0.0039
(Regarding the 1.5 hour test, I've found that even very small transformers will need this long to reach thermal equilibrium, However, if you have an orphan transformer with no mfgr. data and don't have any idea of what the transformer's VA rating is, then you should begin with a very modest load and test the hot temperature every few minutes to be sure that it's not severely overloaded.)
For doing the test, it may be more convenient to determine in advance, the resistance value that corresponds to the maximum allowable design temperature. Let's say 90°. So, then it's simply a matter of making sure that the winding resistance doesn't exceed this value. The formula is:
Rh=Rc*(0.0039*(Th-Tc)+1)
So, let's say you measure the transformer primary at 20°C (room temperature), and get a value of 150 ohms. Applying the above formula, Rh comes out to be 191 ohms. So, as long as the hot resistance of the primary never exceeds 191 ohms you should be okay.
To put it even more simply:
The hot resistance of any transformer winding should never be more than 1.27 times the cold resistance.
I recommend measuring the primary winding resistance because its temperature rise will account for all losses, will usually be the inside winding which is most critical for temperature, and will generally have a resistance that's high enough to measure with reasonable accuracy.
If the transformer has multiple secondary windings, you can do the same test again, but measuring the secondary winding resistances, to find out their load limits.
I should also mention that 90°C is too hot to touch, and so you may consider that to be pushing things a bit too hard. However, this is referring to the internal temperature, not the surface temperature of the transformer, which should be considerably cooler. However, if the surface is ever too hot to touch, then I would consider it to be overloaded.