Below is a calculator I developed to help you determine your TDEE, or Total Daily Energy Expenditure. Just plug in the numbers and you’re good to go!
Sedentary – 1.2 – You don’t work out and have a desk job
Lightly Active – 1.375 – You have a desk job, you work out 1-3x a week
Moderate – 1.55 – You work out 3-5x a week OR you have a job with some manual labor
Heavy – 1.725 – You work out 5-7x a week OR you have a job with a lot of manual labor
Very Heavy – 1.9 – 2-a-days, or a job with manual labor and frequent gym use