How to choose an activity level for a TDEE calculator

Separate the equation from the assumption

The Mifflin–St Jeor equation estimates resting energy expenditure. StrideCalc then applies a daily activity multiplier to estimate total daily energy use. These are two distinct steps with different sources of uncertainty.

The multiplier is a planning assumption. A label such as “moderately active” cannot describe your job, commute, exercise, household tasks and rest days precisely.

Sketch a normal week

Before selecting a level, consider what you usually do outside formal exercise. A seated workday with a workout is different from a day spent carrying, walking and lifting at work, even when both include the same gym session.

Use a typical week rather than your most active day. A short period of unusually high activity may not represent the pattern you want a maintenance estimate to describe.

• How much of the workday is spent seated?
• How much walking is part of commuting and daily tasks?
• How frequent and demanding is planned exercise?
• Do rest days look very different from workdays?

Compare two plausible levels

Suppose the resting estimate is 1,700 kcal/day. A multiplier of 1.375 gives 2,338 kcal/day after rounding. A multiplier of 1.55 gives 2,635 kcal/day. That difference of about 298 kcal/day comes entirely from the activity assumption.

If both labels could describe your week, the gap is useful information. Choosing a single label does not remove uncertainty; it merely makes one assumption explicit.

Do not automatically add exercise again

The multiplier already stands for a whole day with activity. Adding a separate workout estimate to it may count the same movement twice, and adding gross workout energy can duplicate part of the resting baseline as well.

This tool is for adults and offers a maintenance estimate only. It does not prescribe a diet or accommodate pregnancy, breastfeeding or medical nutrition needs. Use individual professional guidance when those circumstances apply.