LINA
Activity Level Calculator: Choose Your TDEE Multiplier (Sedentary to Very Active)
Use this activity multiplier guide to choose a TDEE multiplier and estimate maintenance calories from your average week.
Last updated: 2026-01-06
Activity multiplier table (TDEE)
Use this activity level table to pick an activity multiplier and TDEE multiplier for any TDEE calculator. The right choice helps you estimate maintenance calories from your average week.
| Level | Multiplier | Typical week (simple) | Quick check |
|---|---|---|---|
| Sedentary | 1.2 | 0-1 workouts + <6k steps most days | Mostly sitting + <6k steps |
| Lightly active | 1.375 | 1-2 workouts + 6-8k steps most days | Daily walks + a couple workouts |
| Moderately active | 1.55 | 3-5 workouts + 8-10k steps most days | Train often, mostly desk-based |
| Very active | 1.725 | 5-6 workouts + 10-12k steps or active job | Daily training or active job |
| Extremely active | 1.9 | Hard training 2x/day + 12k+ steps | Athlete volume + high steps |
Pick the right level in 10 seconds
- If you train 3-5x/week but sit most of the day -> 1.55
- If you walk daily + 1-2 workouts/week -> 1.375
- If you have a physical job or train most days -> 1.725
- If you do hard training twice a day / athlete-level volume -> 1.9
- If unsure, choose the lower multiplier and adjust using 2 weeks of weigh-ins
Know what each level means
Sedentary means low steps and no structured training. Light means regular walks or 1-2 workouts weekly.
Moderate is 3-5 sessions plus regular movement. Very active usually means daily training or a physical job.
Use your average week
Do not select a level based on one hard week. Use your 4-week average of training and steps.
If your schedule varies, pick the lower level and adjust with weekly data.
Recalculate when routines change
A new job, new training plan, or travel can shift your activity quickly.
Update the multiplier when your weekly movement changes, not when one day spikes.
Related tracker pages
Next step
Put this into action with LINA
LINA updates activity-based targets when your training and steps shift. LINA app to keep calories, macros, and habits in one place.
FAQ
What does 'active level' mean?
Your active level is the overall amount of movement and training you do in a typical week. It combines daily steps and workout frequency, not one hard session.
What activity level should I choose?
Pick the activity level that matches your average week over the last month. If you are between two, start lower and adjust after two weeks of weigh-ins.
What is the activity multiplier in a TDEE calculator?
The activity multiplier is the factor you apply to BMR in a TDEE calculator to estimate total daily energy use. It turns resting calories into a working estimate for maintenance calories.
Is sedentary always 1.2?
1.2 is the common baseline, but true sedentary depends on steps and training volume. If you average more than 6k steps most days, a higher multiplier may fit better.
How often should I change my activity level?
Change it when your routine shifts for at least two weeks, like a new job or training plan. Avoid changing it for a single busy or lazy week.
Does the Mifflin-St Jeor equation include activity level?
No. The equation estimates BMR only; the Mifflin-St Jeor activity multiplier is applied afterward to get TDEE. That multiplier aligns your plan with real-world activity.