Calculate your TDEE with a sedentary desk job. See how sitting all day affects your calorie needs and get realistic targets.
Sedentary office workers have the lowest activity multiplier (1.2x BMR). Sitting 8+ hours per day burns very few calories beyond BMR. If your only exercise is occasional walking, select "Sedentary." Adding just 30 minutes of daily exercise bumps you to "Light" and increases TDEE by 15%. Small changes make a big difference.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for sedentary office workers vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most sedentary office workers need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For sedentary office workers, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Take walking breaks every hour, use a standing desk, walk during lunch, take stairs, and aim for 7,000–10,000 steps/day. Adding even 30 minutes of intentional exercise moves you from 'Sedentary' to 'Light,' increasing TDEE by ~300–400 calories.