How To Determine Your Activity Level For TDEE Calculator

Activity Level Classification:

Activity Level = based on weekly exercise hours (sedentary, light, etc.)

Your Activity Level:

Activity Factor:

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1. What Is Activity Level?

Activity Level is a classification system used in TDEE (Total Daily Energy Expenditure) calculations to estimate how many calories you burn through physical activity. It's typically represented as a multiplier that adjusts your Basal Metabolic Rate (BMR).

2. How To Determine Your Activity Level

Activity levels are generally categorized as:

Activity Level = based on weekly exercise hours (sedentary, light, etc.)

Where:

Sedentary - Little to no exercise (office job, mostly sitting)
Lightly Active - Light exercise 1-3 days per week
Moderately Active - Moderate exercise 3-5 days per week
Very Active - Hard exercise 6-7 days per week
Extremely Active - Very hard exercise, physical job, or training twice daily

Explanation: Your activity level combines both structured exercise and daily non-exercise activity to provide a comprehensive view of your energy expenditure.

3. Importance of Accurate Activity Level

Details: Accurately determining your activity level is crucial for calculating your TDEE, which forms the basis for setting appropriate calorie targets for weight loss, maintenance, or muscle gain goals.

4. Using This Calculator

Tips: Enter your average weekly exercise hours and select your job activity level. Be honest about both your structured exercise and daily activity patterns for the most accurate result.

5. Frequently Asked Questions (FAQ)

Q1: Should I count walking as exercise?
A: Purposeful walking for exercise should be counted, but normal daily walking (around home/office) is already accounted for in the activity level categories.

Q2: What if my activity varies week to week?
A: Use your average weekly exercise hours over the past 4-6 weeks for the most accurate assessment.

Q3: How does job activity affect my classification?
A: Physical jobs significantly increase your daily energy expenditure and should be considered when determining your activity level.

Q4: Can I be between two activity levels?
A: Yes, many people fall between categories. This calculator helps determine which level best represents your overall activity pattern.

Q5: How often should I reassess my activity level?
A: Reassess whenever your exercise routine or daily activity patterns change significantly, typically every 4-8 weeks.