Lightly Active Guide: When to Use 1.375
The 1.375 multiplier is the most commonly misused activity level because many people are close to it, but not quite there.
Quick Answer
Lightly active usually means 5,000 to 8,000 steps per day, light exercise 1-3 times per week, and no extremely demanding job. That is when the 1.375 multiplier becomes a reasonable choice in a TDEE Calculator.
Who Actually Fits 1.375?
Usually yes
- 6,000-7,500 steps most days
- Two or three gym sessions weekly
- Desk job, but regular walking breaks
Usually no
- 3,000-4,000 steps with one hard workout
- Mostly sitting all week and active only on weekends
- Choosing 1.375 just because sedentary "feels too low"
Step Count Landmarks for Light Activity
Step count is not perfect, but it is one of the easiest ways to sanity-check your activity level.
- 5,000 steps is the threshold where many people start leaving fully sedentary living.
- 6,000 steps is often a real-world lightly active starting point.
- 7,000 steps usually fits 1.375 unless your day is otherwise very inactive.
- 7,500 steps often sits at the upper end of lightly active.
If you are near the border, compare your routine against TDEE Activity Levels and track weight change for 2-3 weeks.
Common 1.375 Mistakes
- Counting one hard workout as proof you are not sedentary.
- Ignoring your job type and total daily sitting time.
- Using lightly active when your average steps are still under 5,000.
If your goal is fat loss, the wrong multiplier can wipe out your planned deficit. Double-check with a Calorie Deficit Calculator or this guide on TDEE for Weight Loss.
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Frequently Asked Questions
When should I use the 1.375 activity multiplier?
Use it when your average week includes light exercise and moderate daily movement, not just one or two active days.
Is 6,000 steps lightly active?
Often yes, but you should still check whether the rest of your day is mostly sitting.