Activity level for calculating TDEE
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rouleaux
Posts: 31
Hello all!
I have really enjoyed reading the messages on this group, and was wondering if I could ask for your opinion... I would like to calculate my TDEE (there was a nice spreadsheet circulating a while ago), but to do so, must multiply my BMR by an "activity" factor - but I am not sure what would be appropriate for me!
I am a student and essentially spend all day sitting at a desk in front of a computer or microscope. So - sedentary. However, I do heavy weight lifting (NROWL4W) 3 times per week, and body rock workouts 5x per week (short ones on weight lifting days, long ones ~30 min or 2 short ones on the in between days) - so moderately active?
My goal (if it helps!) is to decrease my body fat from 25% to 20%
The numbers associated with the activity categories are listed below... wondering if I should split the difference and go with 1.4xBMR? I am planning on eating TDEE-15% to TDEE-20%
1.2 Sedentary (Little or no exercise + desk job)
1.3/1.4 Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5/1.6 Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1,7/1.8 Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9/2 Extremely Active (Hard daily exercise or sports and physical job)
thanks for your help!
I have really enjoyed reading the messages on this group, and was wondering if I could ask for your opinion... I would like to calculate my TDEE (there was a nice spreadsheet circulating a while ago), but to do so, must multiply my BMR by an "activity" factor - but I am not sure what would be appropriate for me!
I am a student and essentially spend all day sitting at a desk in front of a computer or microscope. So - sedentary. However, I do heavy weight lifting (NROWL4W) 3 times per week, and body rock workouts 5x per week (short ones on weight lifting days, long ones ~30 min or 2 short ones on the in between days) - so moderately active?
My goal (if it helps!) is to decrease my body fat from 25% to 20%
The numbers associated with the activity categories are listed below... wondering if I should split the difference and go with 1.4xBMR? I am planning on eating TDEE-15% to TDEE-20%
1.2 Sedentary (Little or no exercise + desk job)
1.3/1.4 Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5/1.6 Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1,7/1.8 Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9/2 Extremely Active (Hard daily exercise or sports and physical job)
thanks for your help!
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Replies
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I would first take three days and journal down your time. You may think you sit a lot but in reality you are walking, getting a drink, cooking food, standing in line- you get the idea. Get a little steno notebook and write down what you're doing and for how long. For ease if you know you'll be sitting you can write the time down and then if anything changes you can make a little note.
I thought I was sedentary or lightly active- I am online TONS and don't move much. Turns out I move all the time- cooking, cleaning, shopping etc. It all adds up.
Take those minutes and then input them into a time-specific TDEE calculator like the Calorie Counter on Fitness Frog. ( a great website).
Three days and you'll have some amazing info that's invaluable.0 -
I've wondered about this, too.
Only to torture myself if I did my TDEE correctly.
Will a HRM help me with the activity level?0 -
I've wondered about this, too. Only to torture myself if I did my TDEE correctly.
Will a HRM help me with the activity level?
Unfortunately a regular HRM starts to become very inaccurate when used outside of cardio heart rates. A FitBit, Bodybugg or Bodymedia Fit are gadgets that you can wear all the time to track your TDEE day to day if needed.0
