Activity Multipliers for TDEE
BMR × multiplier = TDEE
To turn your basal metabolic rate (BMR) into total daily energy expenditure (TDEE), multiply it by an activity factor: ×1.2 sedentary, ×1.375 lightly active, ×1.55 moderately active, ×1.725 very active, and ×1.9 extra active. Choose the level that matches a typical week of yours, then refine it from real-world weight changes.
| Activity level | Multiplier | Typical week |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise; desk job. |
| Lightly active | 1.375 | Light exercise or sport 1–3 days per week. |
| Moderately active | 1.55 | Moderate exercise or sport 3–5 days per week. |
| Very active | 1.725 | Hard exercise or sport 6–7 days per week. |
| Extra active | 1.9 | Very hard daily training, physical job, or twice-daily training. |
Source: Standard TDEE activity factors (Mifflin-St Jeor application).
How to use this table
Estimate your BMR with the TDEE & BMR calculator (which applies these multipliers automatically), then use the macro calculator to divide the resulting calories into protein, carbs and fat. For the full method, read how to calculate your TDEE.
Frequently asked questions
What is an activity multiplier?
It is the factor you multiply your BMR by to estimate total daily energy expenditure (TDEE). It scales resting energy up to account for movement and exercise, ranging from 1.2 for a sedentary person to about 1.9 for someone training very hard daily.
Which activity level should I choose?
Be honest and slightly conservative. Most people with a desk job who train a few times a week fall in 'lightly' to 'moderately active' (1.375–1.55). Reserve 1.725 and 1.9 for genuinely high training volumes or physically demanding jobs, then adjust based on real weight trends.