Question about activity level
KaleidoscopeEyes1056
Posts: 2,996 Member
I recently decided to up my calories to TDEE -20% but I had a question about activity level. And a few other questions as well.
On Monday, Wednesday, and Friday I go to the gym and lift weights with the occasional time on the Elliptical. Monday-Friday, I walk back and forth to class, which I approximated as just under a mile each way, and sometimes I walk it three times a day (estimated based on a route in the basement of my school that equals 1/4 mile. I could walk 1 mile in just under 20 minutes, thus I walk 3 miles per hour if I'm not walking briskly. The trip to and from campus usually takes just under 20 minutes and I have looked at the route on Google maps and it seems to be just under 1 mile). Other than that, I am a home health aide, so much of the time I am working, I am on my feet and sometimes lifting/transferring people.
I was wondering if I should put my activity level as lightly active or moderately active?
The other questions I had: How much should I take off of my calories on rest days, such as the weekends where I am basically doing nothing at all? I have been taking off an extra 200, but I was wondering if that was enough? Also, I am currently eating 124g of protein for the days that I am working out, should I eat less on days when I don't, or should I still aim for that?
Guess I should have added, I'm 5'3 and my weight has been around 188.9-191.5 (if not higher) and I have been at a plateau for around 5 months. I am attempting to break it by upping my calories.
Thanks!
On Monday, Wednesday, and Friday I go to the gym and lift weights with the occasional time on the Elliptical. Monday-Friday, I walk back and forth to class, which I approximated as just under a mile each way, and sometimes I walk it three times a day (estimated based on a route in the basement of my school that equals 1/4 mile. I could walk 1 mile in just under 20 minutes, thus I walk 3 miles per hour if I'm not walking briskly. The trip to and from campus usually takes just under 20 minutes and I have looked at the route on Google maps and it seems to be just under 1 mile). Other than that, I am a home health aide, so much of the time I am working, I am on my feet and sometimes lifting/transferring people.
I was wondering if I should put my activity level as lightly active or moderately active?
The other questions I had: How much should I take off of my calories on rest days, such as the weekends where I am basically doing nothing at all? I have been taking off an extra 200, but I was wondering if that was enough? Also, I am currently eating 124g of protein for the days that I am working out, should I eat less on days when I don't, or should I still aim for that?
Guess I should have added, I'm 5'3 and my weight has been around 188.9-191.5 (if not higher) and I have been at a plateau for around 5 months. I am attempting to break it by upping my calories.
Thanks!
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Replies
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I recently decided to up my calories to TDEE -20% but I had a question about activity level. And a few other questions as well.
On Monday, Wednesday, and Friday I go to the gym and lift weights with the occasional time on the Elliptical. Monday-Friday, I walk back and forth to class, which I approximated as just under a mile each way, and sometimes I walk it three times a day (estimated based on a route in the basement of my school that equals 1/4 mile. I could walk 1 mile in just under 20 minutes, thus I walk 3 miles per hour if I'm not walking briskly. The trip to and from campus usually takes just under 20 minutes and I have looked at the route on Google maps and it seems to be just under 1 mile). Other than that, I am a home health aide, so much of the time I am working, I am on my feet and sometimes lifting/transferring people.
I was wondering if I should put my activity level as lightly active or moderately active?
The other questions I had: How much should I take off of my calories on rest days, such as the weekends where I am basically doing nothing at all? I have been taking off an extra 200, but I was wondering if that was enough? Also, I am currently eating 124g of protein for the days that I am working out, should I eat less on days when I don't, or should I still aim for that?
Guess I should have added, I'm 5'3 and my weight has been around 188.9-191.5 (if not higher) and I have been at a plateau for around 5 months. I am attempting to break it by upping my calories.
Thanks!
You need to use this. That is varied activity levels really, though it sounds consistent, so that makes it easier.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones0
