Activity Factor

• A Sedentary lifestyle is self-explanatory. This is where you sit all day, and have zero activity (e.g. bank teller, desk job).
• Choose Lightly Active if you walk a bit, such as gardening, climbing the stairs few times a day, taking out the trash, walking the dog, etc.
• Choose Moderately Active if you are spending a good part of the day doing some physical activity (e.g. waitress, mailman) or play any intermittent type activity like a sport.
• Choose Very Active if you spend good part of the day doing some fairly heavy physical activity (e.g. bike messenger, carpenter).
• Extremely Active is reserved for someone who's involved in intense physical activity. This person can be a professional athlete, boxer or a soldier.

Note: If you find yourself struggling between two activity factors, always choose the lower one to be on the safer side.

Exercise Factor

• None - Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate.
• Light - Feels like you can maintain for hours. Easy to breathe and carry a conversation (e.g. Body weight exercises, simple isolation workouts, aerobics, steady state cardio, etc).
• Moderate - On the verge of becoming uncomfortable. Shortness of breath, can hold short conversations (e.g. Weight Training using moderate weights).
• Difficult - Very difficult to maintain exercise intensity. Can brealy breathe and speak a sentence (e.g. Weight Training using fairly heavy weights along with HIIT sessions).
• Intense - Watch our for my sweat, you might drown! Feels almost impossible to keep going (e.g. Intense training twice a day (close to 3 hours or more).

Note: If you find yourself struggling between two exercise factors, always choose the lower one to be on the safer side.