Activity Level Explained

Understanding your activity level can be difficult. Our calculator uses the Harris-Benedict equation, which estimates Basal Metabolic Rate (BMR). 

BMR is an estimate of energy expended at rest, per day.

The number you see from the calculator is the result after an activity multiplier has been incorporated to define Total Daily Energy Expenditure (TDEE).

The commonly accepted activity levels are defined as:   

• Sedentary (Little or no exercise)

• Lightly active (Light exercise or sports 1-3 days a week)

• Moderately active (Moderate exercise or sports 3-5 days a week)

• Very active (Hard exercise or sports 6-7 days a week)

• Extra active (Very hard exercise or sports daily, plus a physical job or 2 training sessions a day)

If this makes it hard to understand your activity level, you could also try to understand through your daily steps. 

Catrine Tudor-Locke of the University of Massachusetts has been studying pedometer walking for many years. Her research has established the following activity categories, for healthy adults, based on logged steps: 

• Sedentary Lifestyle

Under 5,000 steps per day is an indicator of being inactive and sitting too much, which can raise health risks

• Low Active 

5,000 to 7,499 steps per day is typical of daily activity excluding sports and exercise and might be considered low active

• Somewhat Active

7,500 to 9,999 steps per day likely includes some exercise or walking (and/or a job that requires more walking) and might be considered somewhat active

• Active

10,000 steps per day indicates the point that should be used to classify individuals as active. This makes it a good daily goal for healthy people who want a quick indicator they are getting in their daily exercise

• Highly Active 

Individuals who take more than 12,500 steps/day are likely to be classified as highly active.

You can read more in this article.