If you were to get this level of activity only walking, it would be a nearly impossible four hours and 15 minutes of walking (again, for intentional exercise) a day.
You move vigorously for your work (think something like construction or yardwork), or you workout every single day for more than an hour. Or about one hour and 45 minutes of walking (for exercise, not going around your house) per day. Based on their height, the table below shows the basal metabolic rate or resting metabolic rate for men and women. If I was looking for you on a weeknight, I would call the gym. Now that you know your BMR, you can calculate your TDEE by multiplying your BMR by your activity level. BMR (13.7516 x weight + 5.0033 x height 6.755 x age + 66.473) kcal/day For Women: BMR (9.5634 x weight + 1.8496 x height 4.6756 x age + 655.0955) kcal/day Similarly to the above formula by MD Miffin and ST St Jeor, weight is in Kilograms, height is in centimeters and age is in years. Or you are running or lifting weights fro 15 minutes a day. On average, you walk for exercise about 30 minutes a day. For a primer on basic nutrition and dieting, check out Scoobys Nutrition. Get up, go to work, come home, eat dinner, relax. This article from Nerd Fitness has a TDEE calculator and dives a little deeper. Since it is an estimate it just needs to be close and then you can see what the results are and tweak it. For example if you think you are Moderately Active, chose Lightly Active. So read the descriptions, pick where you think you are, then move down one level. Studies have shown that we all overestimate how much we are active.