Physical Activity (NEAT + EAT)

Manual calories

When you know the total activity calories for a day (movement + workouts from a fitness tracker or other source), enter them directly. This method makes it possible to calculate a more precise Thermic Effect of Food (TEF) and therefore a more accurate Total Daily Energy Expenditure (TDEE) and maintenance calorie target.
Example: smartwatch shows Active calories: 620 kcal → enter 620.

• Best for days with mixed NEAT + EAT where you have a single activity calorie estimate.
• Pairs well with wearable data, step counts, or logged workouts.

Physical Activity Levels (PAL)

Physical Activity Levels (PAL) are activity multipliers that scale BMR to estimate total daily energy expenditure. They provide a quick way to estimate your daily calorie needs based on your typical activity level. Choose a level that matches your typical week when you do not have reliable activity calorie data or when you want a fast, consistent TDEE estimate.

• Ideal for a quick estimate of daily calorie needs without detailed logs.
• Less sensitive to week-to-week changes in NEAT and training volume.
• Pick the level that matches your average week, not your best day.

Common PAL levels:

• Minimal activity (x1.1): Bedridden or minimal mobility (e.g., only moving within the house). Virtually no steps, exclusively lying or sitting.
• Lightly Active (x1.3): Predominantly sedentary or lying activities without significant daily movement. 2,000–3,000 steps per day, short walks at home, no additional physical activity.
• Normally Active (x1.4): Sedentary job with occasional movement or short walks. 4,000–6,000 steps per day or 30 minutes of light activity (e.g., walking).
• Moderately Active (x1.5): Sedentary job with more daily movement or regular walking. 8,000–10,000 steps per day or 45 minutes of moderate activity (e.g., brisk walking).
• Active (x1.6): Sedentary job with a lot of daily movement or a light daily workout. 10,000–12,000 steps per day or 60 minutes of moderate activity (e.g., walking, cycling).
• Very Active (x1.7): Mostly standing or walking work, supplemented with sports activities. 12,000–15,000 steps per day or 60–75 minutes of more intense activity (e.g., jogging).
• Athlete (x2.3): A highly active lifestyle, usually including professional or intensive sports training. 20,000 steps per day or 2–3 hours of exercise (e.g., endurance or strength training).