Activity level and numbers query
El_Rapido
Posts: 97 Member
Advice please folks.
I'm very close to my goal and am happy to slow right down and take things really easy, so I had set myself up at TDEE -5% at 3-5hrs wk of moderate exercise, but I'm unsure what my activity level should really be. I work as a heavy goods truck driver but its not completely sedentary as I make around 15 drops per day, during these deliveries I am moving around wheeled cages which weigh up to 250kg, from the truck to the stores. I'll typically drive for 10-20 minutes between drops then spend 10-30 minutes working at each delivery point.
As far as exercise is concerned, I am a fell runner who also does strength work. Typically I will do 1 long run per week of 10+miles, one very hilly run of 7-8 miles, and sometimes (not always) another shorter run or a race of no more than 7 miles but usually around 5. I'll do strength work 2/3 times a week depending if I can fit it in.
Currently I have set my numbers as following, I am a 41 years male, 5ft10ins tall, 172lbs
BMR 1747
TDEE 2708
-5% 2573
Macros are set at 45% carbs, 30% protein and 25% fat
I planned to eat any cals burned in exercise over 450, I'm not sure how I came to this figure though, I find calculating this using MFP very confusing. I'd like to find a daily/weekly TDEE-5% total which I can work to so I am not messing around with exercise cals, I'm not sure if I've got my figures right.
Any help would be massively appreciated, Thanks
I'm very close to my goal and am happy to slow right down and take things really easy, so I had set myself up at TDEE -5% at 3-5hrs wk of moderate exercise, but I'm unsure what my activity level should really be. I work as a heavy goods truck driver but its not completely sedentary as I make around 15 drops per day, during these deliveries I am moving around wheeled cages which weigh up to 250kg, from the truck to the stores. I'll typically drive for 10-20 minutes between drops then spend 10-30 minutes working at each delivery point.
As far as exercise is concerned, I am a fell runner who also does strength work. Typically I will do 1 long run per week of 10+miles, one very hilly run of 7-8 miles, and sometimes (not always) another shorter run or a race of no more than 7 miles but usually around 5. I'll do strength work 2/3 times a week depending if I can fit it in.
Currently I have set my numbers as following, I am a 41 years male, 5ft10ins tall, 172lbs
BMR 1747
TDEE 2708
-5% 2573
Macros are set at 45% carbs, 30% protein and 25% fat
I planned to eat any cals burned in exercise over 450, I'm not sure how I came to this figure though, I find calculating this using MFP very confusing. I'd like to find a daily/weekly TDEE-5% total which I can work to so I am not messing around with exercise cals, I'm not sure if I've got my figures right.
Any help would be massively appreciated, Thanks
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bump0
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Bump!0
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I eat 2900 a day, I'm a 5'8" woman, 183 lbs. I think you may be way underestimating your activity level, sounds like your in the very active level.0
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Thank you
Still interested to hear anybody elses opinion on my numbers, and if I'm doing it right or wrong.
Thanks.0 -
Do I understand correctly that in a day u spend 10-30min, 15 times a day wheeling around hecticly heavy stuff, then u run 2-3 times a week and u do weight lifting 2-3 times a week?
Id definitely vote for Very Active!0 -
if you put very active into the scooby calculator (7+hrs of strenuous work+ exercise)
BMR: 1747
TDEE: 3320
5%: 3154
the level below it (5-^hrs strenuous work)
BMR: 1747
TDEE: 3320
5%: 28630 -
I guess I don't realise how strenuous my work is, it just doesn't feel like particularly hard work, mainly because a lot of it is actually sitting on my behind driving!
As I'm so close to where I (initially) want to be I have time to suck it and see, so I'll try the 5-7 hours option and go from there.
Please feel free to advise me if you feel I need it and thanks 0 -
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I have done. I was just unsure of the right activty level because I thought my activity levels at work were much less than my exercise levels.
Its all a little confusing when you first try to figure it out, but thanks anyway 0
