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Activity Levels (TDEE): Finding Your Fitness Match for Calorie Calculation

Embarking on a health and fitness journey begins with understanding your body's energy requirements. One pivotal aspect of this is determining your Total Daily Energy Expenditure (TDEE), which takes into account your activity level. But how do you accurately gauge your activity level to calculate the right calorie intake?

In this blog post, we'll guide you through the process of determining your activity level, empowering you to make informed choices when calculating your daily caloric needs.


The Importance of Accurate Activity Level Assessment

Selecting the correct activity level when calculating your TDEE is crucial because it directly affects the number of calories your body needs. If you underestimate your activity level, you may consume too many calories and hinder your progress. On the other hand, overestimating your activity level may lead to inadequate calorie intake, which can impede your energy levels and overall health.


Step 1: Understand the Activity Level Categories

Before you can determine your activity level, you need to grasp the various categories:

  1. Sedentary (little or no exercise): This category includes individuals with desk jobs and minimal physical activity outside of daily tasks.

  2. Lightly Active (light exercise or sports 1-3 days a week): People in this group engage in light exercise or recreational activities a few times a week, such as walking, yoga, or casual biking.

  3. Moderately Active (moderate exercise or sports 3-5 days a week): This category includes those who participate in regular, moderate-intensity workouts or sports on most days of the week, like jogging, swimming, or dancing.

  4. Very Active (hard exercise or sports 6-7 days a week): Individuals in this group have demanding fitness routines or physically active jobs that require strenuous effort most days.

  5. Super Active (very hard exercise, physical job, or training twice a day): This category is reserved for elite athletes, individuals with physically demanding occupations, or those who engage in intense workouts twice a day.

Step 2: Self-Assessment and Honesty

Now that you understand the activity level categories, it's time to assess your daily routine and exercise regimen honestly. Here are some questions to help you determine your actual activity level:

  • How often do you engage in structured exercise or sports?

  • What is the intensity level of your workouts or physical activities?

  • Do you have a physically demanding job or daily chores that require substantial effort?

  • How sedentary is your daily routine outside of exercise?

Step 3: Choose Your Activity Level

Based on your self-assessment, select the activity level that best matches your daily life. Remember to be as accurate as possible to ensure your TDEE calculation aligns with your energy expenditure. If you're uncertain, it's generally advisable to select an option on the side of caution and select a slightly lower activity level, as this can provide a more conservative calorie estimate.


Determining your activity level is a critical step in calculating your Total Daily Energy Expenditure (TDEE) and tailoring your caloric intake to your fitness goals. By understanding the activity level categories, assessing your daily life honestly, and selecting the appropriate activity level, you'll be equipped to make informed decisions about your nutrition and fitness plan. Keep in mind that adjusting your activity level as your routine changes is perfectly normal, and always consult with a healthcare or fitness professional for personalised advice.


Now that you've unlocked the secret to accurately gauging your activity level, you're well on your way to achieving your health and fitness objectives with precision and confidence.


Here are our nutrition calculators to help you workout your calories & macros to help you thrive!


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