TDEE Calculator for Sedentary People
Find out how many calories you need with an office job and little physical activity
What does being sedentary mean metabolically?
A sedentary person (office work, fewer than 5,000 steps/day, no regular exercise) has the lowest possible TDEE for their body size. The sedentary activity multiplier (×1.2) reflects only BMR + essential daily living activities. Sedentariness is associated with increased risk of insulin resistance, metabolic syndrome and cardiovascular problems. Increasing NEAT is as important as formal exercise [⁴].
How to use this calculator as a sedentary person
Select 'Sedentary' if you truly lead a sedentary life. The result shows minimum calories to maintain your current weight. A deficit of 300-400 kcal is the maximum recommended without starting to exercise, as very low intakes (<1,200 kcal women/<1,500 kcal men) compromise nutrition.
Estimated TDEE for sedentary people (multiplier ×1.2)
| Weight / Height / Sex | 35 years | 50 years | 65 years |
|---|---|---|---|
| 60 kg / 165 cm / Woman | ~1,440 kcal | ~1,380 kcal | ~1,320 kcal |
| 70 kg / 170 cm / Woman | ~1,560 kcal | ~1,490 kcal | ~1,430 kcal |
| 75 kg / 175 cm / Man | ~1,860 kcal | ~1,780 kcal | ~1,710 kcal |
| 90 kg / 180 cm / Man | ~2,040 kcal | ~1,950 kcal | ~1,870 kcal |
FAQ
1How many calories do I need if I sit all day at work?
With sedentary work and no exercise, TDEE is typically 1,400-2,100 kcal depending on size and sex.
2Does exercise help sedentary people more than active people?
Proportionally yes. A sedentary person who starts walking 30 min/day can increase their TDEE by 10-15%.
3What is NEAT and why does it matter?
NEAT is caloric expenditure from all activities that aren't formal exercise or basic functions: walking, climbing stairs, fidgeting. It can vary by up to 2,000 kcal/day between people of the same weight.
4Is walking enough to lose weight as a sedentary person?
Yes, especially at first. Walking 30-60 min/day burns 150-300 kcal. Combined with a slight caloric reduction (200-300 kcal), it's enough for 0.3-0.5 kg/week loss.