TDEE Calculator for Sedentary Lifestyle
Most office workers and people with desk jobs fall into the sedentary activity category. This calculator gives you accurate TDEE numbers for minimal activity lifestyles.
How It Works
Sedentary multiplier: 1.2x BMR
Assumes little to no exercise, desk job
Walking less than 5,000 steps per day
To lose weight: TDEE - 500 calories for 1 lb/week loss
Frequently Asked Questions
What counts as sedentary activity level?
Sedentary means sitting most of the day with little to no intentional exercise. If you work a desk job and walk less than 5,000 steps daily, you're sedentary.
How many calories does a sedentary person burn?
A sedentary person burns about 1.2x their BMR. For a 35-year-old male (170 lbs, 70"), that's roughly 2,040 calories/day. Females typically burn 1,600-1,800 calories/day sedentary.
Can I increase my TDEE without exercising?
Yes. Walking more (aim for 8,000+ steps), standing while working, taking stairs, and doing light household chores can bump you from sedentary to lightly active, adding 200-300 calories to your daily burn.