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Ideal activity level for office workers?

Choose what corresponds to a majority of your week, not your best day.

  • Sedentary (×1.2): you sit most days on the desk and walk, with less than ~5,000 steps normally
  • Lightly active (×1.375): desk job and walking; ~6,000–8,000 steps per day and 1-3 workouts a week
  • Moderately active (×1.55): ~8,000–10,000 steps and 3–5 days/week of workouts
  • Very/Extra active (1.725–1.9): very hard exercise or a physical job

Unsure? Start one level lower. It’s easier to go up in calories than it is down.

How to increase TDEE?

  • Lift 2–4×/week. It is supported: more lean muscle means a higher resting burn.
  • Move between workouts. Something is better than nothing, stand up at least every hour, take the stairs and add short walks. NEAT can be more than a few hundred calories.
  • Eat enough protein (1.6–2.2 g/kg). Protein helps preserve muscle and has the highest thermic effect.
  • Sleep 7–9 hours. Activity and hunger are counterbalanced by good sleep.
  • Be consistent. Small daily habits are more effective than big one-off pushes.

TDEE vs BMR vs RMR?

  • BMR (Basal Metabolic Rate): energy consumption at total rest conforming to very stringent lab standards.
  • RMR (Resting Metabolic Rate): similar to BMR but measured in normal rest; many clinics and wearables provide RMR.
  • TDEE (Total Daily Energy Expenditure): your 24 hour burn = RMR/BMR + NEAT + EAT+ TEF.

Common equations to estimate base:

  • Mifflin–St Jeor: employs age, sex, height and weight; very good for most adults.
  • Katch–McArdle: employs lean body mass; handy if you know body-fat %.

Use either to start. Then validate with your 14-day trend.

Shall I do a recalc during weight loss?

Yes. Recalculate when:

  • Your weight fluctuates by ~5% or more
  • You change activities (new job, season, new sport)
  • You lose zero weight for 2+ weeks with good compliance

When you lose weight, you typically burn fewer calories at rest and may move less. Update your estimate and retest.

Simple 14-day plan

  • Mifflin-St Jeor /Katch-McArdle: AMR/RMR estimate. Multiple TDEE by an activity level.
  • Set macros: maintain protein at 1.6 to 2.2 g/kg of your body weight. Divide the remaining equally between carbs and fats.
  • Stay the course: hit calories to within ±100–150; keep steps and workouts at a steady pace; weigh yourself every morning.
  • Read the trend (weekly averages):
  • Flat (±0.1–0.2 kg) : Nothing; you are at maintenance.
  • Down 0.2–0.6 kg/week: you are in a deficit; if too rapid, add 100–150 kcal.
  • Up 0.2–0.4 kg/week: you’re in a surplus; cut 100–150 kcals.if: You’ve been following the plan for more than two weeks, and not much has changed.addendum.LEGS + GLUTES = mirror muscles.MAKE THAT FILTHY PUMP COUNT!
  • Modify, repeat until the trend aligned with your goal.

Two fast examples

Aman, 27, desk job, ~7k steps, lifts the 3×/week → selects Lightly active.

  • Estimate: 2,350 kcal/day.
  • It turns out around 2,350 is true maintenance after two weeks at the same weight.

Sara, 32, teacher ~9k steps runs 3×/week work ➺ Moderately active.

  • Estimate: 2,100 kcal/day.
  • -If, after 2 weeks, weight is now falling at the rate of 0.5 kg/week → add an additional150kcal; then allow your client to stabilise for a few days and retest.

Key takeaways (scan-friendly)

  • TDEE is a smart first draft. Test it, don’t worship it.
  • Office workers generally begin with sedentary or lightly active unless steps are high.
  • Increase TDEE with muscle, motion, protein and sleep.
  • Recalcuate after dropping weight or changing your lifestyle.
  • Take small, steady changes and follow your data.