What's my activity level?

lelaspeaks
lelaspeaks Posts: 163 Member
edited January 9 in Health and Weight Loss
So, I work a desk job, but work out 6 days a week - 1 day power yoga, 1 day 60 minute HIIT spin class, 1 day 90 minute interval spin class, and 3 days running (one of which includes strength training and running). So, I would assume at the very least that I'm lightly active, but here's the thing. If I eat my exercise calories back at the lightly active level, I gain weight. So I should I assume that I'm sedentary and try to eat my exercise calories back and go from there? I also want to make sure that I'm not starving myself.

I also have a HRM, but hear those aren't as accurate as they should be, so usually subtract 10-15% off my calories burned to not over estimate that amount. I also drink a ton of water every day.

I am trying to find that sweet spot and it's been challenging! Here is some basic info.

MFP BMR: 1500ish
Lightly Active level one pound a week: 1530
Sedentary level one pound a week: 1380
Height: 5'7"
Starting weight: 170
CW: 163.4
GW: 140

Replies

  • lelaspeaks
    lelaspeaks Posts: 163 Member
    bump
  • lelaspeaks
    lelaspeaks Posts: 163 Member
    No help... sigh :(
  • demorelli
    demorelli Posts: 508 Member
    The activity level is your daily activity outside of exercise. My job is lifting and moving so I'm at a higher activity level. This does not take into account my running. Also, you can try eating back only part of your exercise calories and see if that helps.
  • cedarghost
    cedarghost Posts: 621 Member
    AT a moderate activity level (which I am sure are... at a minimum...) Your TDEE is 2421 and your bmr is 1550'ish. Depending on how much weight you have to lose, you should be eating at a cut off your TDEE but ideally not below your bmr. A 20% cut from TDEE is what most people suggest if you have plenty to lose. So you should be eating around 1900 calories a day and that would put you on track to lose one pound a week.
    If you have been under-eating for a while, you may need to eat at your TDEE (2400) for a few weeks to a month to reset your metabolism and hormone levels before starting to cut again.
    A lot of people who switch from eating too little to eating what they should often experience an initial weight gain of a few pounds. Once your metabolism resets it should come off pretty quickly. At least that is what I have learned from my experience.

    EDIT- also, by using the TDEE method, you don't have to worry about exercise calories. They are already calculated into your TDEE.
  • lelaspeaks
    lelaspeaks Posts: 163 Member
    Interesting... two very different answers. Either way - I think I'm supposed to eat a bunch... got it. Done.
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