Activity Level Multipliers for TDEE

What Is a TDEE Activity Multiplier?

A TDEE activity multiplier is a number applied to your BMR to estimate how many calories you burn in a typical day. It accounts for all movement, not just formal exercise.

Choosing the right multiplier is critical. Selecting a level that is too high can lead to overeating, while choosing one that is too low may slow recovery or performance.

Sedentary Activity Level

A sedentary activity level typically applies to people who spend most of the day sitting and perform little intentional physical activity.

• Desk job with minimal walking
• Little to no structured exercise
• Most daily movement comes from basic tasks

Sedentary multipliers are often underestimated by users who exercise a few times per week but remain inactive for most of the day.

Lightly Active

Light activity usually includes a combination of daily movement and occasional exercise, without long periods of physical strain.

• Walking regularly throughout the day
• Light exercise 1–3 days per week
• Some standing or movement at work

Many people who train casually fall into this category, even if workouts feel challenging.

Moderately Active

Moderate activity reflects consistent movement combined with regular, structured exercise.

• Exercise 3–5 days per week
• Active job or high daily step count
• Noticeable fatigue from training

This level is commonly overselected. If workouts are intense but the rest of the day is sedentary, light activity may be more accurate.

Very Active / Heavy Activity

Heavy activity is reserved for people whose lifestyle demands high physical output most days of the week.

• Physically demanding jobs
• Intense training most days
• High overall movement volume

This category is less common than many assume and should be chosen conservatively.