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How to choose your activity level on the OTO Calculator
To find out how many calories your body needs, you must first pick your physical activity level.
Exercise is only one part of how your body uses energy each day. Your work and everyday movements also use energy. This is called Non-Exercise Activity Thermogenesis (NEAT) and can change your Total Daily Energy Expenditure (TDEE) even more than exercise.
There are 3 activity levels to choose from in the calculator: Low, Medium and High.
Choosing your activity level
Low activity level should be chosen if you sit most of the day and do little or no exercise. Examples include working in an office, being a receptionist, or driving.
Medium Activity Level should be chosen if you have a mix of activities. This can mean you stand at work and exercise 3-4 times a week, or you sit at work but exercise 4-5 times a week. Even if you stand at work but do almost no exercise, choose medium. Jobs like a sales assistant, retail worker, or restaurant servers are examples.
High Activity Level should be chosen if your job is very active and you exercise 3-5 or more times per week. For example, plumbers, paramedics, or anyone who is on their feet or moving most of the time.
Note: The calorie calculator gives you an estimate of how many calories you need. It is best to start with the recommended number, try it for 1-2 weeks, and then make changes if you need to.
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How to choose your activity level on the OTO Calculator
To find out how many calories your body needs, you must first pick your physical activity level.
Exercise is only one part of how your body uses energy each day. Your work and everyday movements also use energy. This is called Non-Exercise Activity Thermogenesis (NEAT) and can change your Total Daily Energy Expenditure (TDEE) even more than exercise.
There are 3 activity levels to choose from in the calculator: Low, Medium and High.
Choosing your activity level
Low activity level should be chosen if you sit most of the day and do little or no exercise. Examples include working in an office, being a receptionist, or driving.
Medium Activity Level should be chosen if you have a mix of activities. This can mean you stand at work and exercise 3-4 times a week, or you sit at work but exercise 4-5 times a week. Even if you stand at work but do almost no exercise, choose medium. Jobs like a sales assistant, retail worker, or restaurant servers are examples.
High Activity Level should be chosen if your job is very active and you exercise 3-5 or more times per week. For example, plumbers, paramedics, or anyone who is on their feet or moving most of the time.
Note: The calorie calculator gives you an estimate of how many calories you need. It is best to start with the recommended number, try it for 1-2 weeks, and then make changes if you need to.