TDEE Calculator for Lightly Active People
If you exercise 1-3 days per week or have a job with some walking, you're lightly active. This calculator accounts for that moderate activity level.
How It Works
Lightly active multiplier: 1.375x BMR
Exercise 1-3 days per week
Walking 5,000-8,000 steps daily
Includes light sports or recreational activities
Frequently Asked Questions
What makes someone lightly active?
Lightly active means exercising 1-3 days per week (30-45 minutes per session) or having a job with moderate walking (teacher, retail, healthcare). You're not sedentary, but not training intensely either.
How many more calories do I burn being lightly active vs sedentary?
About 15-20% more. If your sedentary TDEE is 2,040 calories, lightly active would be around 2,350 calories/day — that's 310 extra calories burned.
Should I use lightly active or moderately active if I exercise 3 days?
If it's 30 minutes of moderate exercise (brisk walking, light weights), use lightly active. If it's 45+ minutes of vigorous exercise (running, heavy lifting, sports), use moderately active.