Activity Level / PAL Sedentary 1.2 PAL Mostly sitting. Little intentional movement. 0–1 training sessions/week. Usually below 5,000 steps/day. Office job, car, little movement, almost no training. Lightly Active 1.375 PAL Office-based lifestyle. 1–3 training sessions/week. Around 5,000–7,000 steps/day. Office job, some movement, occasional training. Moderately Active 1.55 PAL 3–5 training sessions/week. Around 7,000–10,000 steps/day. Mostly sitting job, but consistent training. Office job, regular strength training, normal daily movement. Very Active 1.725 PAL 5–6 training sessions/week. 10,000–14,000 steps/day. Physically active lifestyle or demanding training. Frequent training, high step count, physically active lifestyle. Extremely Active 1.9 PAL Hard physical job. High-volume training. Athlete-level activity. Usually 14,000+ steps/day or physically demanding work. Manual labor, athlete-level activity, very high energy expenditure.
Most people overestimate their activity level. Choose the lower option if unsure.