To best support your fitness goals, it’s essential to estimate your daily calorie expenditure accurately.
For MyFitCoach to calculate your daily calorie burn realistically, we need an honest assessment of your everyday activity (excluding planned exercise). This includes how much you sit, stand, walk, or perform physical work in your job and daily life.
Why this matters
More accurate calorie targets (cutting, maintenance, bulking)
Fewer miscalculations from over- or underestimating activity
Better automatic adjustments over time
Your everyday activity refers to the tasks you regularly do in your work and private life, such as commuting or a morning stretch routine. To estimate your calorie needs more precisely, the MyFitCoach app offers five activity levels (excluding exercise):
1. Only sitting or lying:
Choose this if your day is mostly quiet activities like reading, watching TV, or browsing the internet. Your calorie expenditure is very low.
2. Mostly sitting:
Choose this if you mainly work in an office or spend a lot of time driving for work. Your calorie burn is still fairly low, but you move occasionally.
3. Sitting, standing & walking (mixed):
Suitable for teachers, students, or lab staff whose day mixes sitting, standing, and walking. Your daily activity is “moderate.”
4. Mostly walking & standing:
If you work as a server, retail associate, or tradesperson and spend a lot of time on your feet, this is the right choice. Your calorie burn is higher because you’re constantly moving or carrying equipment.
5. Physically demanding work:
Select this if you have physically strenuous jobs like farming, construction, or you have athlete-like daily demands. Your activity leads to high calorie expenditure and should be reflected in your targets. Sitting and resting are the exception.
How to choose the right level (practical guardrails)
Steps as a guideline (optional):
1–3k/day → (1)–(2)
4–7k/day → (3)
8–12k/day → (4)
12k/day + heavy lifting → (5)
(just reference values, not a rule)
Home office with daily walks? Often (2) or (3), depending on movement.
Rotating shifts/projects? Choose your typical week.
A realistic appraisal of your everyday activity helps the MyFitCoach app tailor your plan to your needs.
No worries: within a few days our tracking auto-adapts—based on your Nutrition Profile inputs, your daily steps, and your actual weight change. Your nutrition target is then adjusted dynamically each week.
That means even if you can’t pin down your exact activity level, or you also do extra sports like volleyball or cycling, the app will reliably account for it.
How to change the activity level in the app
Go to Nutrition → Nutrition Profile → Activity, select your level, and save. Your calorie targets will update automatically.
If you have any questions or feedback, email us at support@myfitcoach.de.