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Here are the standard TDEE activity multipliers and what they mean: Sedentary Little to no exercise (desk job): ~1.2 BMR Lightly Active Light exercise 1-3 days per week: ~1.375 BMR Moderately Active Moderate exercise 3-5 days per week: ~1.55 BMR Very Active Hard exercise 6-7 days per week: ~1.725 BMR Extremely Active Very intense exercise daily or physical job (Athlete level): ~1.9 BMR Using these multipliers, you can calculate TDEE easily