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Decide your activity level Then, to find out your exact ratios based on your daily activity you multiply your BMR by your average activity level based on the following categories: Little or no exercise: 1.2 Light exercise a few times a week: exercise a few times a week: 1.375 Moderate exercise 3-5 times a week: 1.55 Heavy exercise 6-7 times per week: 1.725 So, if the same woman above cycled to work three times a week and attended two yoga classes, she'd be classed as a moderate exercise so would multiply 1348.1 (BMR) x 1.55 (activity level) = 2089.5
