Choose the option that best describes your weekly activity
Sedentary
Little or no exercise
Lightly active
Light exercise 1–3 days/week
Moderately active
Moderate exercise 3–5 days/week
Very active
Hard exercise 6–7 days/week
Extra active
Very hard exercise or physical job
BMR
1618 kcal
At complete rest
Maintenance (TDEE)
2507 kcal
To maintain current weight
Weight loss
2007 kcal
~0.5 kg/week deficit
Weight gain
3007 kcal
~0.5 kg/week surplus