Sedentary
Little to no exercise, desk job
Lightly active
Light exercise 1-3 days/week
Moderately active
Moderate exercise 3-5 days/week
Very active
Hard exercise 6-7 days/week
Extremely active
Physical job plus daily training
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Basal Metabolic Rate (calories/day at complete rest)
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Weight loss (~0.5 kg/week)
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Maintain current weight
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Weight gain (~0.5 kg/week)
Calculated using the Mifflin-St Jeor equation, the most widely used BMR formula. These are estimates — actual needs vary by individual metabolism, body composition and health conditions. Consult a doctor or nutritionist before starting any significant diet change.