Macros - Exercise Level

pmsherlock

5ft 9 - 184 lbs.

Current Schedule is

Weights x 3 a week
Boxing x 2 a week
Cardio - Fat Loss Zone x 2 a week

I walk my dog 5 miles x 3 a week (normally on Weight days).

What Exercise Level should I choose?

My job is sit down based.

Thanks,


Paul

pmsherlock

Bump.

Anyone?

Marie047

Id put it as sedentary and add your exercise in. I have a desk job and that's what mine is set at, then add exercise as I do it.

pmsherlock

I did think about that but my understanding is that calories are all overestimated so maybe better to use a generic plan then drop calorie levels if no change after a couple of weeks.


I am using a HRM for all cardio but for weights it would be very difficult to judge.

terbusha

If you're asking this for the sake of figuring out what calorie level you should be at, I go by progress and performance. What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2200 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

Allan

Branstin

You have a couple of options. Set your exercise level to reflect your lifestyle before any exercises. Add your exercises and eat back a portion of those calories. Second option would be to calculate your TDEE and subtract about 20%. Here is a site for your TDEE: http://iifym.com/tdee-calculator/

If you decide to use TDEE then you could change your MFP profile to reflect it: My Home > Goals < Change Goals > Custom.

pmsherlock

Thanks,

Based on my schedule above what would you suggest as an exercise level?

Weights I'm normally in the gym 45 mins to an hour
Boxing 1 Hour
Dog Walk normally 5 miles over 3 trips (34 mins a trip)
Cardio 40 mins all in Zone 2

I'd say thats fairly active but then most of the rest of the time I'm sat on my *kitten*.

Branstin

You could do "Lightly Active" and eat back a portion of your exercise calories or you could do "Active" and not eat back your exercise calories. Pick one and stick to it for about a month then make adjustments as needed.