![]() This means every single day you are working out hard for an hour and a half. If you were to get this level of activity only walking, it would be a nearly impossible four hours and 15 minutes of walking (again, for intentional exercise) a day. You move vigorously for your work (think something like construction or yardwork), or you workout every single day for more than an hour. Or about one hour and 45 minutes of walking (for exercise, not going around your house) per day. ![]() If I was looking for you on a weeknight, I would call the gym. ![]() Or you are running or lifting weights fro 15 minutes a day. While you can calculate an estimated BMR using a BMR calculator (which utilizes the following formulas or accepted variations), calculations are only estimates. On average, you walk for exercise about 30 minutes a day. Get up, go to work, come home, eat dinner, relax. Since it is an estimate it just needs to be close and then you can see what the results are and tweak it. For example if you think you are Moderately Active, chose Lightly Active. ![]() PS If possible, try to use your body fat percentage numbers as well, this will significantly improve the accuracy of the end result. It takes into account your activity level, age, gender and other vital metrics. So read the descriptions, pick where you think you are, then move down one level. Total Daily Energy Expenditure calculator online - estimate your TDEE and respectively your optimal calorie intake per day, depending on your diet goals. This calculator will help you determine how many calories you burn each day or your total daily energy expenditure (TDEE). Studies have shown that we all overestimate how much we are active. ![]()
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