Activity level question

christina_c_marks

I am trying to figure out what I should set my activity level at when figuring out my calories. I work 3-4 days a week as a physical therapist assistant..I don't get to sit down very often but I would t call my job strenuous..but I am currently doing Jillian micheals body revolution every day which is roughly 30-40 minutes. Any idea where I would fall in the activity level? To be honest I don't want to do a reset cause its scary lol but I'm willing to eat at a %15 cut which is going to be way higher then 1200 calories. BTW I'm 5'3 135lb

heybales

Use this.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

You can decide how much of your 40 hr assumed sedentary desk job is actually standing all the time, and closer to labor trade level for the days you work. And then think about your days not working that is still part of the 40 hrs. If those are mom at home running around chasing rugrats, that's on your feet too.

The DVD's are high cardio though.

As spreadsheet says, increase calories 200 daily for a week, then another 200, ect. You may not need reset, but you may not want to take the whole deficit either for several weeks.
Depends on how stressed your body is - and is it willing to raise metabolism fully to give full deficit, or just willing to balance lower giving little to none.

christina_c_marks

Thanks for the info! The spreadsheet looks awesome but my only Internet is from my iPhone..so I can look at the document apparently but can't see how I can save it and change it.

heybales

Thanks for the info! The spreadsheet looks awesome but my only Internet is from my iPhone..so I can look at the document apparently but can't see how I can save it and change it.

Correct, need a real computer browser and gmail account to save and use through the browser, or Excel.

Greenrun99

I would put your activity at moderate level, so set that in one of the many calculators out there.. Just your work and moving around makes you lightly active, plus your exercise bumps you up into moderate.

Kiris2

bump