How to choose an activity level for your TDEE estimate
Choose a realistic TDEE activity factor without double-counting exercise or overestimating your daily energy use.
The activity factor is often the least certain part of a TDEE calculation. Choose the level that resembles an ordinary week, including your job, steps and training—not your busiest week.
| General level | Typical factor | Practical description |
|---|---|---|
| Sedentary | 1.20 | Mostly seated, little planned exercise |
| Light | 1.375 | Some walking or light training 1–3 days a week |
| Moderate | 1.55 | Regular training 3–5 days plus meaningful daily movement |
| High | 1.725 | Hard training most days or a physically demanding job |
| Very high | 1.90 | Exceptional training volume and/or heavy physical work |
These labels are approximations. Three gym sessions do not automatically make a week “moderate” if the rest of each day is seated. Conversely, a person with a physical job and no formal workouts may expend more than the label “no exercise” suggests.
When undecided, start with the lower plausible level. Do not select an activity factor and then add the same exercise calories again. Track average body weight and performance for two or three weeks; adjust the estimate if the trend consistently differs from your goal.
The TDEE calculator makes the arithmetic easy, but observation makes the estimate useful.