How to Use the Uvolve Calorie & Macro Calculator

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Before calculating your daily calorie and macro targets, one of the most important steps is selecting the right activity level.

Your activity level doesn’t just refer to how often you work out. It also includes all the movement you do throughout the day—like walking at work, running errands, or being on your feet. This is called NEAT (Non-Exercise Activity Thermogenesis), and it can significantly affect how many calories your body needs each day.

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Here’s a simple breakdown to help you choose the right option:

 

Sedentary (little or no exercise): Choose this if you spend most of your day sitting—like working at a desk—and you don’t exercise regularly.

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Lightly Active (1–2x training/week): This is for people who might walk more throughout the day or do light training once or twice a week, but still have a mostly seated or low-movement lifestyle.

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Moderately Active (3–4x training/week): Select this if you have a mix of regular exercise and some day-to-day movement, like 3–4 workouts per week combined with a moderately active job or lifestyle.

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Very Active (5–6x training/week): This is for those who train nearly every day and/or have a physically demanding job that keeps them moving for most of the day.

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Super Active (daily training): Choose this if you work out intensely every day and/or have a highly physical job, such as a tradesperson, PT, nurse, or someone constantly on their feet.

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*This calculator gives you an estimated starting point. Use your result for 1–2 weeks, then adjust based on how your body responds—energy, recovery, mood and progress.*

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**For more accurate, professional and reliable monitoring & results, please contact your Uvolve nutritionist**