Kcalbit

Map your daily life to the 1.2–1.9 multipliers with examples.

Activity multipliers (1.2 to 1.9) are just shorthand for total daily movement. Don’t overthink it—pick the closest match and refine if your weight trend disagrees for 2–3 weeks.

Quick mapping

• 1.2 Sedentary: Desk job, minimal steps, rare workouts.
• 1.375 Light: Desk job + 1–3 workouts/week or 7–9k steps/day.
• 1.55 Moderate: 3–5 workouts/week or 10–12k steps/day.
• 1.725 Very: 6–7 workouts/week, manual work, or 12–15k steps/day.
• 1.9 Extreme: Heavy physical job, two-a-days, or 15k+ steps/day.

Edge cases

Hybrid workers, shift work, and intermittent sports can swing weekly totals. Average your typical week—not your best day. A step counter and brief notes (training minutes) make your choice obvious after a week.

If your weight trend disagrees

After 2–3 weeks at the suggested calories, adjust your activity level up or down one notch if your scale trend doesn’t move as expected.