How to Choose Your Activity Level

Consider your whole day, including work, travel and exercise.

Start with daily movement

A desk worker who trains briefly can have a different activity pattern from someone on their feet all day. Exercise frequency alone cannot determine an exact factor. Use the descriptions as rough comparisons, not a diagnostic checklist.

• Sedentary · 1.2: mostly seated work and little movement.
• Lightly active · 1.375: seated work with some walking or light activity.
• Moderately active · 1.55: regular activity across the week.
• Very active · 1.725: substantial daily movement and demanding exercise.
• Extra active · 1.9: physical work combined with demanding training.

See the effect

For our 29-year-old, 78 kg, 183 cm male example, 1.375 gives 2452.65625 kcal/day; 1.55 gives 2764.8125. Only the activity assumption changed. Neither is a measured requirement.

Limits and sources

Mifflin et al. (1990): resting energy study. This source supports the equation, not our activity or goal presets.

The multipliers are site choices, not conclusions of that paper. If your routine varies, compare plausible options and treat the result as uncertain. Calculation methodology · TDEE calculator · Return to your plan.

Content revised November 4, 2026.