Determining Activity Level

CorinthiaB

I am trying to figure out my exact activity level based on the calories acutally burned instead of the number of days I exercise. I am not a big burner but I workout atleast 3-5 days a week. I selected moderate but I am not sure. I cam across this article on the internet and I think my calorie burn will put me at lightly active.

Here is the article:

Calorie Restriction Calculator
Calorie Restriction (CR) is a diet in which calorie intake is reduced, compared to diets that do not limit consumption, i.e., ad libitum (AL) diets. CR has been effective in extending the lifespan of many species through biochemical mechanisms that are still not well understood. Mice fed calorically restricted diets generally outlive mice fed AL diets by significant margins. It is not known yet whether CR will extend life on humans, but it is known that being slim, with a Body Mass Index around 21, reduces the incidence of diseases such as cancer, heart disease, and diabetes. Many people have already adopted CR diets to stay healthy and hoping to prolong their lives. To practice CR safely, it is necessary to select foods that provide all the nutritional requirements, but which are low in calories.[1]


BMI 22.0
Male Control
BMI 22.0
Female Control


How do you measure Caloric Restriction?
In animal experiments, scientists divide a set of genetically homogeneous animals into an experimental group and a control group. They measure how much a control group eats, and then use that amount as the basis for determining how much to feed the experimental CR group, e.g., 30% less, etc. Although it is not possible to find genetically homogeneous controls for humans, the predictive energy expenditure equations like Harris-Benedict[2] and Mifflin-St Jeor[3], in addition to the Body Mass Index (BMI) formula, make it possible to determine the calorie requirements of a person with your physical characteristics, but having a BMI of 22.0 which corresponds to the middle of the normal range. This theoretical person will be your "Control Twin" and will have your same height, age, sex, and exercise habits, but a weight corresponding to a BMI of 22.0. The BMI is the ratio of the weight to the height squared. It is calculated by dividing the weight in kilograms by the height in meters squared (BMI = weight / height2).

The Harris-Benedict and the Mifflin-St Jeor equations provide an estimate of the Basal Energy Expenditure (BEE), also called the Resting Metabolic Rate (RMR), or Basal Metabolic Rate (BMR). Predictive energy equations are routinely used in hospitals and nutrition clinics to determine the calorie requirements of various patients. Of the four most commonly used predictive energy equations, the Mifflin-St Jeor equations give the most reliable results.[4]

The Mifflin-St Jeor equations are:

Male: BMR = 10×weight + 6.25×height - 5×age + 5
Female: BMR = 10×weight + 6.25×height - 5×age - 161

These equations require the weight in kilograms, the height in centimeters, and the age in years. To determine your total daily calorie needs, the BMR has to be multiplied by the appropriate activity factor, as follows:

•1.200 = sedentary (little or no exercise)

•1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)

•1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)

•1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)

•1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)

NOTE: A 150-pound (68 kg) person walking at 4 miles per hour uses about 300 Cal per hour (5 kcal/min). The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). Sedentary would include those sitting at a desk all day with no other activity or those confined to a wheelchair or mobility scooters who are not able to exercise.

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Sabine_Stroehm

NOTE: A 150-pound (68 kg) person walking at 4 miles per hour uses about 300 Cal per hour (5 kcal/min). The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). Sedentary would include those sitting at a desk all day with no other activity or those confined to a wheelchair or mobility scooters who are not able to exercise.

If this is correct, it sure puts things in a different perspective.

It's funny you posted this. I had just put on my blog that none of the categories quite fits me. I do about 45 min of cardio 5 or so days a week, averaging 400 calories burned. I've never really known what to do with the categories, so I sorta...ignored them... and added exercise back in.

CorinthiaB

Bump!

jaeone

What type of job do you do? Make sure include that in your activity level. I would probably keep it at moderate and see what happens. Most people underestimate their activity level.

Sabine_Stroehm

What type of job do you do? Make sure include that in your activity level. I would probably keep it at moderate and see what happens. Most people underestimate their activity level.

I actually think most people over estimate their activity level.

jaeone

NOTE: A 150-pound (68 kg) person walking at 4 miles per hour uses about 300 Cal per hour (5 kcal/min). The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). Sedentary would include those sitting at a desk all day with no other activity or those confined to a wheelchair or mobility scooters who are not able to exercise.

If this is correct, it sure puts things in a different perspective.

It's funny you posted this. I had just put on my blog that none of the categories quite fits me. I do about 45 min of cardio 5 or so days a week, averaging 400 calories burned. I've never really known what to do with the categories, so I sorta...ignored them... and added exercise back in.

Well I say most underestimate because if I were to go by the NOTE: I work retail and walk about 4 to 5 hours a day, Plus I workout 4 to 5 days a week so that would make me very active to extra active. I considered myself moderately active.

Sabine_Stroehm

NOTE: A 150-pound (68 kg) person walking at 4 miles per hour uses about 300 Cal per hour (5 kcal/min). The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). Sedentary would include those sitting at a desk all day with no other activity or those confined to a wheelchair or mobility scooters who are not able to exercise.

If this is correct, it sure puts things in a different perspective.

It's funny you posted this. I had just put on my blog that none of the categories quite fits me. I do about 45 min of cardio 5 or so days a week, averaging 400 calories burned. I've never really known what to do with the categories, so I sorta...ignored them... and added exercise back in.

Well I say most underestimate because if I were to go by the NOTE: I work retail and walk about 4 to 5 hours a day, Plus I workout 4 to 5 days a week so that would make me very active to extra active. I considered myself moderately active.

I'm not sure most people do that though.

CorinthiaB

I have mostly a desk job. The only time I do a lot of walking is when we are on a college tour.

CorinthiaB

Bump!