Heavy and very heavy activity usually means people training at moderate to high intensity's for 2-3+ hours a day or multiple times a day. This may also be someone with an active job that doesn't train much. Everybody trains differently, so it's hard to nail down an activity level based on hours training alone. This could be someone that has a pretty sedentary job, but goes to the gym for 1-2 hours after work and works out pretty hard. Id say moderate activity is the category most people who exercise regularly fall into. So if you don't move around much and it's an off day or you're taking it light. I've also added a second sheet that asks for meals per day and calculates the totals on a per meal basis
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