The Enigma of the Activity Level...

kganc001
kganc001 Posts: 317
in Health and Weight Loss
I've read all of the posts, those about everyone overestimating activity level for TDEE and vice versa. Well, I think the "exercises 1-3 times per week" is too general and it's left me really confused. I work out 6 days a week...but only for about 30-45 mins a day. I work a desk job 4 hours/day and since I'm a student, I'm on my butt in the library most of the time, too!

SO! That being said! Can someone clear up the activity level enigma for me? Break it down on a day-by-day basis or something?

Thanks :)

Replies

  • ctpeace
    ctpeace Posts: 327 Member
    bump! Me too, don't get it! Desk job, half marathon training (only 1 really long run per wk, 2 short, 1-2 XT days)
  • jukyu
    jukyu Posts: 80 Member
    How about you take a guesswork out, don't log the calories you presume you burn through exercise, and set it to sedentary? Finding your calorie needs is ofien about trial and error.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    How about you take a guesswork out, don't log the calories you presume you burn through exercise, and set it to sedentary? Finding your calorie needs is ofien about trial and error.

    I don't understand, that would leave them far below what they need and in some cases could lead to issues with performance. They are both above sedentary for sure.

    CTpeace - I would go with at least moderately active.

    As for the OP - what kind of workout are you doing?

    I do agree with the above poster though - it is about trial and error. I just don't see the need to start at the bottom and go up, especially when a lot of exercise is involved. You want to fuel your workouts and if you are training for something eating too low will cause issues. I would rather start out higher and lower of need be. Pick one, or do an average of the two you are torn between, it doesn't really matter. Give it a few weeks - 4-6 at least, and adjust from there depending on how you feel, perform and weight loss/ gain.
  • kganc001
    kganc001 Posts: 317
    How about you take a guesswork out, don't log the calories you presume you burn through exercise, and set it to sedentary? Finding your calorie needs is ofien about trial and error.

    I don't understand, that would leave them far below what they need and in some cases could lead to issues with performance. They are both above sedentary for sure.

    CTpeace - I would go with at least moderately active.

    As for the OP - what kind of workout are you doing?

    I do agree with the above poster though - it is about trial and error. I just don't see the need to start at the bottom and go up, especially when a lot of exercise is involved. You want to fuel your workouts and if you are training for something eating too low will cause issues. I would rather start out higher and lower of need be. Pick one, or do an average of the two you are torn between, it doesn't really matter. Give it a few weeks - 4-6 at least, and adjust from there depending on how you feel, perform and weight loss/ gain.

    I interval jog for 40 minutes 3-4 days (jog at HR about 84% at peak) for 10-15 mins, cool down, then jog again. On days I don't jog, I use the elliptical (HR ~75% at peak) or I use this funky new machine at our gym...the Lateral. (http://images.google.com/url?sa=i&rct=j&q=octane+lateral&source=images&cd=&cad=rja&docid=4ydMYJUXok2ZHM&tbnid=q3JkNW1VovsB6M:&ved=&url=http://www.octanefitness.com/club/products/standing-ellipticals/lateralx-club-model/index.html&ei=_q2BUbOmGuniiwLFzIC4Dw&psig=AFQjCNFHx_JTJaSfigz70cWgb3kXDalSyg&ust=1367539582834034). I also do a weight training working 2-4 days a week (it depends on how much time I have in my week, but always twice). On weight days, I have an upper body day and a lower body day.
  • chasetwins
    chasetwins Posts: 702 Member
    While I do believe it is too general as we all burn at different levels and with different activities - somehow so far it works for me. This week so far I have burned less calories than usual..same amount of time. I was a little burnt out so I am curious to see if it has an effect.
  • JTick
    JTick Posts: 2,131 Member
    I have 4 days/week I am BARELY above sedentary, and the other 3 days I'm on my feet all day long walking at work. I also work out. The thing that has worked so far for me is to calculate both my lightly active and moderately active TDEE, average them, and then take a deficit. On the days I sit on my butt, I am still in a small deficit, but the other days I'm in a pretty good sized deficit, and so far I have lost weight at a steady pace this way.

    For comparison, I am 198, 5'4", and eat 1800 every day. My average weight loss for the past 6 months is 1.5 lb/week.
  • watfordjc
    watfordjc Posts: 304 Member
    For me, having tried to come up with the best way of doing it that fits my results (if I were to change what I'm doing), I would probably class my activity level as sedentary and add the exercise calories on top. My activity multiplier when inactive (in bed sick) is 1.0 (less than sedentary) and last week I walked 46 miles and my activity multiplier worked out at 1.4 (lightly active).

    So, I would work out my TDEE if I were sedentary, then work out my exercise calories for the typical week, and then add the two together to reach my TDEE estimate. I'd use a different activity level depending on what I did for the non-exercise part of the day since, even on days when I do 6 hours of exercise, how active I am during those 18 other hours will be more of a factor in what my "average" activity level is.
  • clarkeje1
    clarkeje1 Posts: 1,641 Member
    I set my activity level as sedentary and then eat back my exercise calories since I burn different amounts each time. Good?
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    I've been curious about this as well. I'm 38, a SAHM, work out for an hour 4-5 days a week, but am sedentary quite a bit throughout the day. I've been eating 1600-1700 calories for about two months now and have only lost two pounds. I'm losing inches but pounds would be nice too. I'm 5'4" 178 lbs so not even close to my goal. I don't know if I'm lightly active or moderately active. I'm afraid to eat more because I'm not losing much as it is. The TDEE-20% guidelines are helpful but it's hard to know what will work for us as individuals. I'm tiring of trial and error.
  • endoftheside
    endoftheside Posts: 568 Member
    I had it set to sedentary and ate back half my exercise calories (which are not consistent), and my actual weight loss over 3 months was pretty far off the expected weight loss (I've lost 50% more than it predicted). I played around with the numbers a lot to see if I could estimate it better, and even when I am not actively exercising, I am still not "sedentary" from a TDEE standpoint, AND I need to eat back more than half of the exercise calories. TDEE is just a starting point and I don't think there is any way to get around the trial and error for some people.
  • MysticRealm
    MysticRealm Posts: 1,264 Member
    I also find this confusing.
    I work a standing job, and have a semi active hobby I do 4-6 days a week, and I exercise (currently 7 days a week, but once I complete my 30 day challenge it will be 5 days a week) .
    So using TDEE calculators I'm not sure what to chose. I exercise 5 days a week for 30 mins so is that moderately active, or is that for people that are sedentary most of the day then exercise? Am I Heavily Active because I have a standing job AND I exercise?
  • chasetwins
    chasetwins Posts: 702 Member
    I've been curious about this as well. I'm 38, a SAHM, work out for an hour 4-5 days a week, but am sedentary quite a bit throughout the day. I've been eating 1600-1700 calories for about two months now and have only lost two pounds. I'm losing inches but pounds would be nice too. I'm 5'4" 178 lbs so not even close to my goal. I don't know if I'm lightly active or moderately active. I'm afraid to eat more because I'm not losing much as it is. The TDEE-20% guidelines are helpful but it's hard to know what will work for us as individuals. I'm tiring of trial and error.

    Not sure if this will be helpful to you ~ almost the same age - same height - you weigh a bit less. I am at 1514 currently and have been losing a pound a week. (one week was only .6 but I lost inches & body fat %) I work from home (child care - so same thing I guess lol) but without working out and not going anywhere I still hit about 5,000 steps not sure if you are less. With TDEE - 20% I end up eating at about my BMR.

    If you stay stuck for too long - change up your routine (diet or work outs)
    My TDEE is 2019 - and I only work out Monday through Friday for about 10 minutes.
  • chasetwins
    chasetwins Posts: 702 Member
    I have 4 days/week I am BARELY above sedentary, and the other 3 days I'm on my feet all day long walking at work. I also work out. The thing that has worked so far for me is to calculate both my lightly active and moderately active TDEE, average them, and then take a deficit. On the days I sit on my butt, I am still in a small deficit, but the other days I'm in a pretty good sized deficit, and so far I have lost weight at a steady pace this way.

    For comparison, I am 198, 5'4", and eat 1800 every day. My average weight loss for the past 6 months is 1.5 lb/week.

    I like this!!!
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    The descriptions are what is lacking. I only work out 3x a week, zero cardio. I have a fairly active job though, but none of the descriptions take that into consideration (other than the one that says 'very active job and works out 5x a week' :noway:). So I set myself at moderately active and ate back my workout calories. Usually this had me at 2500cal/day burn.

    Then I bought my bodymedia FIT (only $125 at Best Buy). Turns out I'm burning between 3000-3800 on weekdays, and 2500ish on weekends.

    Go figure.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    I interval jog for 40 minutes 3-4 days (jog at HR about 84% at peak) for 10-15 mins, cool down, then jog again. On days I don't jog, I use the elliptical (HR ~75% at peak) or I use this funky new machine at our gym...the Lateral. I also do a weight training working 2-4 days a week (it depends on how much time I have in my week, but always twice). On weight days, I have an upper body day and a lower body day.

    You are extremely active. Choose the highest category. Incidentally, you are a great writer and have a wonderful command of the language.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I'm a housewife with no kids and I'm lightly active. I lift weights 3 times per week. If I do a lot of walking (more than an hour) I'll eat more calories.

    The best bet is to pick something, try it for a month or two, and adjust based on your results.
  • suz155
    suz155 Posts: 326 Member
    I set my activity level as sedentary and then eat back my exercise calories since I burn different amounts each time. Good?

    ^
    What she said. I also have a desk job, 5 days a week....I am sedentary. But, I work out, 30-45 mins per day on the eliptical and more on the weekends. I wear my HRM , log those amounts and usually eat them back. Ive lost 28 lbs that way. Average 1-1 1/2 lbs per week. It works for me.
  • Otterluv
    Otterluv Posts: 9,083 Member
    I've been curious about this as well. I'm 38, a SAHM, work out for an hour 4-5 days a week, but am sedentary quite a bit throughout the day. I've been eating 1600-1700 calories for about two months now and have only lost two pounds. I'm losing inches but pounds would be nice too. I'm 5'4" 178 lbs so not even close to my goal. I don't know if I'm lightly active or moderately active. I'm afraid to eat more because I'm not losing much as it is. The TDEE-20% guidelines are helpful but it's hard to know what will work for us as individuals. I'm tiring of trial and error.

    If you are losing inches, then it's working for you. If I were you, I would change focus from the scale, I know that it's tough to do.

    If you work out for an hour 4-5 days a week (I'm not sure what your workouts are) I would not go lower than where you are at.
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    I've been curious about this as well. I'm 38, a SAHM, work out for an hour 4-5 days a week, but am sedentary quite a bit throughout the day. I've been eating 1600-1700 calories for about two months now and have only lost two pounds. I'm losing inches but pounds would be nice too. I'm 5'4" 178 lbs so not even close to my goal. I don't know if I'm lightly active or moderately active. I'm afraid to eat more because I'm not losing much as it is. The TDEE-20% guidelines are helpful but it's hard to know what will work for us as individuals. I'm tiring of trial and error.

    If you are losing inches, then it's working for you. If I were you, I would change focus from the scale, I know that it's tough to do.

    If you work out for an hour 4-5 days a week (I'm not sure what your workouts are) I would not go lower than where you are at.

    Thanks, Otterluv. My workouts are mostly weights with some cardio, walking, and Pilates. Probably 75% weights, though.
    I really am trying to focus on inches lost rather than pounds but it's a challenge that can really mess with your head...if you let it.
  • Otterluv
    Otterluv Posts: 9,083 Member

    Thanks, Otterluv. My workouts are mostly weights with some cardio, walking, and Pilates. Probably 75% weights, though.
    I really am trying to focus on inches lost rather than pounds but it's a challenge that can really mess with your head...if you let it.

    I totally understand, I've struggled with this as well. But, just keep going with it. Maybe come up with a goal size instead of weight? Or a goal BF%? Especially if you are lifting, those are much more relevant than what the scale says.

    Keep your chin up, you'll get there :flowerforyou:

    You can check out this link if you need more specific guidance:

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

    Sara and Sidesteel are incredibly knowledgeable.

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