Unstuck with Chris | Fitness Coaching for Busy Men

This is about your daily life movement only — not your workouts. Think: how much do you move around during a normal day? Walking to your car, around the office, doing errands, chores, or standing at work. Your gym sessions, runs, and cardio are not counted here — those are already factored in separately.

Activity Level (Outside Workouts)

Sedentary

Under 5,000 steps/day. Mostly sitting during the day. Desk job, minimal walking, rarely on your feet outside of workouts. Think: office worker who drives to work and sits most of the day.

Lightly Active

5,000–7,499 steps/day. Some walking during the day but still mostly sitting. You move around occasionally — short walks, light errands — but your day is not very active outside the gym.

Moderately Active

7,500–9,999 steps/day. A decent amount of movement throughout the day. Regular walking, chores, errands, or a job that has you on your feet part of the time. Most people fall here.

Active

10,000–12,499 steps/day. High daily movement outside the gym. You're on your feet a lot — a job that keeps you moving, lots of walking, or consistently hitting 10k+ steps just from your normal day. If you average around 10-12k steps daily, this is you.

Very Active

12,500+ steps/day. Extremely high daily movement. Think: construction worker, nurse, warehouse worker, or someone consistently hitting 12,500+ steps just from daily life — not counting workouts. Most people do not fall here.

When in doubt, go one level lower. Most people overestimate how active they are outside the gym. Choosing too high will inflate your calorie target and slow your results. You can always adjust later.

Calculate Your Numbers.