TYPICAL ACTIVITY LEVEL MULTIPLIERS
BMR X 1.2: Sedentary i.e; little to no exercise in a day
BMR X 1.375: Slightly active i.e; light exercise/sports 1-3 days per week
BMR X 1.55: Moderately active i.e; moderate exercise or sports 3-5 days per week
BMR X 1.725: Very active i.e; hard exercise or sports 6-7 days per week
BMR X 1.9: Extreme activity i.e; intense hard exercise or sports or a physically demanding job plus 2x intense training
Typical Activity Level Multipliers are open to individual interpretation and should be used as a caloric benchmark alongside other factors such body composition. It is common for people to miscalculate their activity level in either direction and an individuals metabolic rate may also change throughout their fitness journey impacting the multiplier further. For example, if you train every day but work at a desk, you may still have an activity factor well below 1.725.
What is your BMR?
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.