What is an Activity Multiplier?
An activity multiplier adjusts your Basal Metabolic Rate (BMR) to estimate your Total Daily Energy Expenditure (TDEE) based on your lifestyle and exercise habits.
How to Choose the Right Multiplier
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise/sports 1-3 days/week): 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): 1.55
- Very active (hard exercise/sports 6-7 days/week): 1.725
- Extra active (very hard exercise & physical job): 1.9
Pro Tip
When in doubt, choose a lower multiplier to avoid overestimating your calorie needs. Use our TDEE Calculator for guidance.
Common Mistakes
- Overestimating activity level
- Not updating multiplier as lifestyle changes
- Ignoring non-exercise activity (walking, chores)