How to use this calculator
1. Enter your information in the calculator below.
2. Click "Calculate" to see your results.
- On a computer, results will appear in the red box to the left of the calculator.
- On a smaller device, results will appear below the calculator.
3. Record your results on page 6 of the Macros Made Simple PDF guide.
If you need help choosing your activity level, scroll to the bottom of this page for further guidance.
How to choose your activity level
Your activity level is based on your daily movement and exercise routine, not just your workouts. If you track your steps, use the estimates below to help guide your choice.
Sedentary
- You sit most of the day (e.g., desk job, minimal movement).
- You get little to no intentional exercise beyond daily activities.
- Under 5,000 steps per day.
Lightly Active
- You have a job or lifestyle that involves some movement (e.g., teacher, retail worker).
- You do light exercise (walking, yoga, or short workouts) 1-3 times per week.
- Typically between 5,000 and 7,500 steps per day.
Moderately Active
- You move regularly at work or in daily life.
- You do moderate exercise (strength training, running, cycling, etc.) 3-5 times per week.
- Typically between 7,500 and 10,000 steps per day.
Very Active
- You have a physically demanding job (e.g., construction, server, nurse).
- You do intense exercise 6+ days per week or multiple training sessions per day.
- Typically 10,000 to 12,500 steps per day - however, keep in mind that your body can adjust to higher activity levels over time, so step count alone is NOT the best way to determine your activity level at this stage.
Extremely Active
- You are a competitive athlete or have a highly demanding job with intense workouts.
- You train multiple hours per day, nearly every day.
- Over 12,500 steps per day WITH highly intense training. I would NOT use steps alone to determine this activity level.
