![]() People who play sports or engage in vigorous exercise on most days. People who move a lot during the day and workout (moderate effort) at least 3 to 5 days in a week. People who do chores and go on long walks/engage in exercise at least 1 to 3 days in a week. People who work desk jobs and engage in very little exercise or chores. Refer to the assigned figures in the activity level chart below. Take your BMR and multiply it by your activity level, which may be anywhere from sedentary to extra active. Protein has the highest thermic effect, while fat requires the least. Carbohydrates, fat, and protein need different amounts of energy for processing. It takes energy to absorb, break down, and store nutrients.
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