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Edit: If you can do it without that plugin, it sounds like it is harder to do than it is to use the plugin.
All CATS does is automate a lot of the tweaking that may (sometimes) be needed to get a well working avatar model from an MMD base.
If you know what you're doing when exporting models, you may not need CATS at all.
As for how, you will need to familiarize yourself with the export functions to get the correct setting for importing into Unity.
There are numerous guides on youtube and in other places that can show you how.