Activity level explained
Calorie calculators multiply your resting energy by an activity factor from 1.2 to 1.9. If you are unsure which to pick, choose the lower one: most people overestimate how active they are.
Updated 21 October 2026. Sources named on the page.
- Five levels in plain words
- An example job or week for each
- How much each step changes the answer
- A tip for choosing when unsure
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Try the levels yourself
Enter your details, then change the activity level and watch how the daily energy moves.
The five levels
Each factor multiplies resting energy. These are common estimates, not measurements of any person.
Levels and what they look like
| Factor | Level | What a week looks like |
|---|---|---|
| 1.2 | Mostly sitting | Desk job, little planned exercise |
| 1.375 | Light activity | Exercise 1 to 3 days a week |
| 1.55 | Moderately active | Training 3 to 5 days a week |
| 1.725 | Very active | Hard training most days |
| 1.9 | Extremely active | A physical job plus training |
What it does to one person (woman, 30 y, 165 cm, 65 kg, resting energy 1,370 kcal)
| Factor | Daily energy |
|---|---|
| 1.2 | 1,644 kcal |
| 1.375 | 1,884 kcal |
| 1.55 | 2,124 kcal |
| 1.725 | 2,364 kcal |
Sources: Activity factors are commonly used estimates applied to the Mifflin and St Jeor resting energy equation
Figures and sources checked 21 October 2026. General information, not medical advice.
Why the choice matters
Moving up one level adds about 240 kcal a day for this example, and the lowest and highest rows of the table are over 700 kcal apart. Picking too high is the usual mistake and leads to a target that is too generous.
How to choose
Think about a typical week, not your best one. Count planned exercise, and your job and daily movement as well. If you sit most of the day and train three times a week, 1.375 to 1.55 is more honest than 1.725.
Check it against real life
After two or three weeks of eating around your estimate, see what your weight and energy do. If your weight keeps steady, the level was about right. If it creeps up or down when you did not intend it, shift the level a step.
Questions
I train most days but sit at work. Which level?
Think of a typical week and lean lower if unsure. Many people in this situation fit the moderate level, 1.55.
Does walking count?
Yes. Daily walking raises your movement, so a person who walks a lot may sit a level higher than a person who is truly mostly sitting.
Why not use my watch's calories?
Watches estimate from heart rate and movement and can be well off. The factor is a simpler starting point you can adjust.
Is 1.9 realistic for most people?
Rarely. It suits a very physical job on top of regular training. Most adults sit between 1.2 and 1.55.
Keep going
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