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Now factor in activity: Multiply your
calories needed per day (from #2 above) by the following factors,
depending on your activity level:
-
Light Activity:
multiply #2 by 1.3
-
Moderate Activity:
multiply #2 by 1.4
-
Heavy Activity:
multiply #2 by 1.5
If you sit at a desk for your job, and
workout 30 minutes per day, this is considered light activity. If
your job involves more motion, and you are active in addition to
your workout (you take stairs, walk to work, do a lot of housework,
etc.), this is considered moderate activity. Construction work,
athletic activity, etc. is considered heavy activity. Most Americans
are in the "light activity" level.
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