How to choose activity level
Updated June 3, 2026
Activity multipliers are estimates. Pick the option that describes your average week, not the most active week you wish you had.
A practical way to choose
Sedentary usually means a desk job and little planned exercise. Lightly active can fit a desk job plus a few weekly workouts. Moderately active often means regular training and a decent amount of walking. Very active usually requires frequent training plus a physically active lifestyle or job.
When unsure, start lower
If two multipliers both seem plausible, start with the lower one for two weeks. If weight drops too quickly, energy falls, or training suffers, increase calories slightly. If weight is stable when you expected loss, decrease slightly.
Training is not the whole day
A hard workout does not erase a mostly sedentary day. Daily steps, work demands, chores, and general movement can matter as much as training sessions.
Try the TDEE calculator and compare your selected multiplier with the result.