couple questions about bmr and the like

Brocksterdanza

I lost a ton of weight with insanity a couple years ago... since then I have lost my mother, had our first child, well I guess you could say life happened... Anyhow, I have calculated my bmr for maintenance, loss, etc. On the activity modifier there are a couple options. I tend to pick low using the 1.55 modifier so that I get weight loss. My question is when it says intense exercise 3-5 days a week, how long are these sessions to meet that goal. With my polar watch, I'm working out six times a week with each workout burning up to 900 calories in a little over an hour. Does the modifier simply mean 30 minutes, etc? Thanks for helping this old coach out.

psuLemon

What I usually suggest is 3-4 hours of exercise would have a multiplier of 1.375... 5-6 hours a week would be 1.55. You can always try 1.55 if you prefer, monitor progress over a month and then reduce/increase as necessary.