{
  "_meta": {
    "version": "1.0.0",
    "source": "Harris-Benedict / Mifflin-St Jeor activity multipliers (clinical nutrition standard)",
    "lastUpdated": "2026-05-17",
    "formula": "TDEE = BMR x activityMultiplier",
    "notes": "Apply one multiplier to your BMR to estimate Total Daily Energy Expenditure."
  },
  "levels": [
    {
      "id": "sedentary",
      "label": "Sedentary",
      "multiplier": 1.2,
      "description": "Little or no exercise; desk job",
      "examples": ["Office worker", "Remote worker who rarely walks", "Mostly seated lifestyle"]
    },
    {
      "id": "lightly-active",
      "label": "Lightly Active",
      "multiplier": 1.375,
      "description": "Light exercise or sports 1-3 days per week",
      "examples": ["Walks 30 min/day", "Yoga twice a week", "Light gym 1-3x/week"]
    },
    {
      "id": "moderately-active",
      "label": "Moderately Active",
      "multiplier": 1.55,
      "description": "Moderate exercise or sports 3-5 days per week",
      "examples": ["Running 3x/week", "Recreational soccer", "Regular gym training"]
    },
    {
      "id": "very-active",
      "label": "Very Active",
      "multiplier": 1.725,
      "description": "Hard exercise or sports 6-7 days per week",
      "examples": ["Daily intense training", "Competitive athlete", "Heavy manual labor"]
    },
    {
      "id": "extremely-active",
      "label": "Extremely Active",
      "multiplier": 1.9,
      "description": "Very hard daily exercise plus physical job or twice-daily training",
      "examples": ["Pro athlete in peak season", "Construction worker who also trains", "Triathlete in build phase"]
    }
  ]
}