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SEDENTARY
Mostly sitting all day — office/desk job, little to no planned exercise.
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LIGHTLY ACTIVE
On your feet sometimes — light walks, casual activity, or working out 1–2× a week.
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MODERATELY ACTIVE
Regular exercise 3–5× a week — gym, running, cycling, team sports.
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VERY ACTIVE
Hard training most days (6–7×/week) or a physically demanding job like construction or nursing.
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ATHLETE
Intense training daily or twice a day — competitive sports, military, or professional training.