How Activity Levels Work

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Activity level multipliers adjust your BMR upward to account for daily movement, exercise, and non-exercise activity thermogenesis (NEAT). These multipliers range from 1.2 to 1.9.

Sedentary (1.2×): Desk job, minimal walking, fewer than 5,000 steps per day, little or no structured exercise. Most calories burned come from basic body functions.

Lightly Active (1.375×): Some daily walking, light lifting 2–3 times per week, mostly sedentary work, 5,000–7,500 steps per day.

Moderately Active (1.55×): Regular movement, lifting 3–5 times per week, some cardio, 7,500–10,000 steps per day. This is appropriate for most consistent gym-goers with an otherwise normal lifestyle.

Very Active (1.725×): Active job or 5–6 training sessions per week, regular cardio, 10,000–15,000 steps per day.

Extremely Active (1.9×): Daily intense training, physical labor job, or athlete-level activity above 15,000 steps per day.

Your total daily calorie estimate equals BMR multiplied by your activity multiplier. Choose the level that matches your actual lifestyle — not your ideal one. Most people underestimate how sedentary they are outside the gym. If your weight is not changing as expected, revisiting your activity level selection is a good first step.

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