Our calculator uses the Harris Benedict formula, which includes an activity level. The main advice surrounding this selection is not to overestimate your activity levels (chill out, you’re not an olympian!).

Remember, we can always adjust as you apply the numbers and get feedback from your body. We just need a place to start from:

• Sedentary (little or no exercise)
• Lightly active (light exercise/sports 1-3 days/week)
• Moderately active (moderate exercise/sports 3-5 days/week)
• Very active (hard exercise/sports 6-7 days a week)

If you undertake little to no formal exercise, consider your steps as an indicator of activity level:

Sedentary: Under 5,000 steps per day is an indicator of being inactive and sitting too much, which increases health risks.

Lightly Active: 5,000 to 7,499 steps per day is typical of daily activity excluding sports and exercise and might be considered low activity levels. The average person walks 5,900 to 6,900 steps per day.

Moderately Active: 7,500 to 9,999 steps per day likely includes some exercise or walking (and/or a job that requires more walking)

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