Better rough TDEE estimate than 5 level chart
heybales
Posts: 18,842 Member
So TDEE levels chart, Sedentary, Moderately Active, ect.
Many really have trouble estimating what level they are at, when some charts says days of exercise a week, some saying hrs weekly, ect. And then they only speak of exercise time, what about active jobs?
So I do 3 hrs of gym classes, what level am I, Lightly or Moderately Active?
I do 3 hrs of lifting weekly, before my waitress job on my feet moving for 6 hrs daily x 4 days, is that Lightly Active?
I do 4 hrs weekly walking, 3 hrs gym classes weekly, is that Very Active?
So of course I'd recommend using my spreadsheet with better Activity Calculator to nail that down.
http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker
But some people want the rough estimate and adjust from there, or their activity changes enough they don't want to try to nail down too specific of a routine.
So that chart is based on a straight line formula (0 hrs - 1.2 factor, 2 - 1.375, 4 - 1.55, 6 - 1.725).
So if you have an active job on your feet, consider those hrs as 1/8 the actual time (40 hrs nurse feet time is 5 hrs).
If you walk as exercise, consider that time as 1/2 the actual time (4 hrs weekly walking is 2 hrs).
Other exercise is straight time.
(Weekly movement hrs x 0.0875) + 1.2 = Activity Factor you multiply your BMR by.
So to the examples:
(3 hr gym time x 0.0875) + 1.2 = 1.4625 Activity Factor x BMR say 1500 = 2194 TDEE
(3 hr lifting + 1/8 of 24 hrs work x 0.0875) + 1.2 = 1.725 x 1500 = 2588
(3 hr gym + 1/2 of 4 hrs walking x 0.0875) + 1.2 = 1.6375 x 1500 = 2556
BMR is of course best estimated with Katch and bodyfat %, next best is Mifflin BMR that MFP uses.
Just realized, why not a better rough estimate for those that don't want best estimates.
Many really have trouble estimating what level they are at, when some charts says days of exercise a week, some saying hrs weekly, ect. And then they only speak of exercise time, what about active jobs?
So I do 3 hrs of gym classes, what level am I, Lightly or Moderately Active?
I do 3 hrs of lifting weekly, before my waitress job on my feet moving for 6 hrs daily x 4 days, is that Lightly Active?
I do 4 hrs weekly walking, 3 hrs gym classes weekly, is that Very Active?
So of course I'd recommend using my spreadsheet with better Activity Calculator to nail that down.
http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker
But some people want the rough estimate and adjust from there, or their activity changes enough they don't want to try to nail down too specific of a routine.
So that chart is based on a straight line formula (0 hrs - 1.2 factor, 2 - 1.375, 4 - 1.55, 6 - 1.725).
So if you have an active job on your feet, consider those hrs as 1/8 the actual time (40 hrs nurse feet time is 5 hrs).
If you walk as exercise, consider that time as 1/2 the actual time (4 hrs weekly walking is 2 hrs).
Other exercise is straight time.
(Weekly movement hrs x 0.0875) + 1.2 = Activity Factor you multiply your BMR by.
So to the examples:
(3 hr gym time x 0.0875) + 1.2 = 1.4625 Activity Factor x BMR say 1500 = 2194 TDEE
(3 hr lifting + 1/8 of 24 hrs work x 0.0875) + 1.2 = 1.725 x 1500 = 2588
(3 hr gym + 1/2 of 4 hrs walking x 0.0875) + 1.2 = 1.6375 x 1500 = 2556
BMR is of course best estimated with Katch and bodyfat %, next best is Mifflin BMR that MFP uses.
Just realized, why not a better rough estimate for those that don't want best estimates.
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Ok this is all way over my head! I lift an hour a week and do cardio for 5.5 hours a week. I am a stay at home mom so I'm on my feet a fair amount during the day. Any ideas? How accurate do you think Body Medias are?0
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Ok this is all way over my head! I lift an hour a week and do cardio for 5.5 hours a week. I am a stay at home mom so I'm on my feet a fair amount during the day. Any ideas? How accurate do you think Body Medias are?
I *think* heybales' new estimate formula would give you a personal multiplier of 1.53. So if your BMR is 1400, then your estimated TDEE would be 2142. (1 hour lifting plus half of your walking time is 3.75. Multiply 3.75 by .0875 and then add 1.2).
I tried this out with an estimate of my activities and it came out pretty close to what my Fitbit is estimating. I can't answer about the Body Media.0 -
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Ok this is all way over my head! I lift an hour a week and do cardio for 5.5 hours a week. I am a stay at home mom so I'm on my feet a fair amount during the day. Any ideas? How accurate do you think Body Medias are?
Then use the spreadsheet referenced and just enter your time under what applies.
Because just has you are having trouble picking from 5 TDEE levels, we are too without more details.
How many hrs on feet with kids daily?
What is cardio, walking doesn't count as much?
Add those hrs together x 0.0875, add 1.2, there's your TDEE activity factor, which may be exactly the same as an activity factor, or right smack inbetween levels.
Multiply by BMR, there's TDEE.
BodyMedia's depend on if the sensors are good at reading you for non-moving time.
If not, then it assumes calculated BMR calories for all non-moving time, and that may be over or under estimated according to better BMR calculation. And then for moving time, depends on if you do exercise it is good as estimating calories on. Lifting, rowing, non-step stuff is under-estimated.0 -
^^^Agree my NEAT from being a mum, wife, working and looking after our block of land & animals puts me nearly two levels above my exercise only. I think my multiplier is 1.6 at the moment(winter here) and in summer its more as I'm outside more about 1.710
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Ok thank you !0
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So I probably should have put in original post, the standard Harris TDEE chart is based on a straight line formula that I gave above.
Some have asked how I made the formula up. I didn't, it's what they used.
They could have made the table with 7 or 8 levels, having an Activity Factor for each hour.
Activity Level - Hours - Activity Factor (BMR Multiplier)
Sedentary - __0___ - 1.2
Lightly Act - __1 - 3_ - 1.375
Mod Act__ - __3 - 5_ - 1.55
Very Act__ - __6 - 7_ - 1.725
Extreme_ - __2 x___ - 1.9
If you plot out the following data points they use.
Hrs - Factor
0 - 1.2
2 - 1.375
4 - 1.55
6.5 - 1.725
You get a straight line formula - (hrs x 0.0875) + 1.2 = TDEE
The only question remaining is, how do you count your hours of increased daily activity or exercise between couple different types?
That's what the OP is touching on, how to count your time so you don't get inflated TDEE, but do include increased daily activity perhaps.0 -
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great advice! for those curious but haven't tried it, the spreadsheet is super easy (i was hesitant at first) and a HUGE HELP! if you are in doubt, then pls check it out! it gives so many options based on your level of understanding to start with just a simple tweak, or go all out and pinpoint with precision! and the simple start is as simple as getting the spreadsheet and punching in the same numbers you would use for anything else on here, with the addition of your actual hours spent per day doing things!0
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I'm doing Insanity 45 min/6 days a week and cycling 2.75 hours a week for a total of 7.25 hours a week. This gives me 1.83 I think and my BMR is 1501 so my TDEE would be 2746? And a 20 percent cut would be 2196 calories a day??? I've been eating 1800 and I haven't seen any progress. Any advise?0
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I'm doing Insanity 45 min/6 days a week and cycling 2.75 hours a week for a total of 7.25 hours a week. This gives me 1.83 I think and my BMR is 1501 so my TDEE would be 2746? And a 20 percent cut would be 2196 calories a day??? I've been eating 1800 and I haven't seen any progress. Any advise?
Slowly start increasing calories by 100 extra for each day in a week, week after week, until you are eating more correct for your level of activity. Probably take 5 weeks.
That much activity, mainly on the carb burning anaerobic side of the range, (I'm guessing you make the bike intense), is stressful to the body.
Diet is a stress too, as is many things in life.
Too much stress messes with hormones and will fight fat and weight loss. Your body has likely adapted and you are eating at TDEE right now, the definition of maintenance. Your potential TDEE is much higher.
And since almost at 10 lbs to go, you should only be at 10% deficit at this point, no where near 20% unless you want to keep shooting your body in the metabolism.
Be prepared for fast water weight gain as your body finally gets a chance to store more glucose you are training it to try to do. At least that is increased LBM, which also means increased metabolism.0 -
heybales - thanks for responding. I def. don't want to keep shooting my body in the metabolism! I haven't updated my ticker. I probably have more like 20-30 to lose. In that case could I stick with the 20 percent cut or should I still go with a 10 percent cut?0
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heybales - thanks for responding. I def. don't want to keep shooting my body in the metabolism! I haven't updated my ticker. I probably have more like 20-30 to lose. In that case could I stick with the 20 percent cut or should I still go with a 10 percent cut?
40 and over is 20%.
I'd go with 15% until down to the 10 lbs then.0 -
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I'm re-running my numbers in this spreadsheet now I'm settling into a new weekly routine, and in anticipation of having my body fat % measured again. Can you please glance at this and let me know if I'm on the right track estimating activity minutes?
Low cardio exercise walking flat up to 3mph and Pilates - 520 minutes (I walk about an hour a day including on weekends)
High cardio exercise more intense than walking 4 mph - 90 minutes of C25K (3 x 30 minute sessions)
Minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio - 135 minutes (3 x 45 minute sessions of StrongLifts)
My average TDEE on a normal day with no exercise from my Jawbone UP is 2000+. My average weekly "active time" would be about 15 hours, 18 on a very active week. I figured about an hour a day of walking 7 days a week, less 15 hours active time, would be about 7 hours on my feet. Or should I not include time on my feet at all when running these numbers?
This has given me a multiplier of 1.59.0 -
I'm re-running my numbers in this spreadsheet now I'm settling into a new weekly routine, and in anticipation of having my body fat % measured again. Can you please glance at this and let me know if I'm on the right track estimating activity minutes?
Low cardio exercise walking flat up to 3mph and Pilates - 520 minutes (I walk about an hour a day including on weekends)
High cardio exercise more intense than walking 4 mph - 90 minutes of C25K (3 x 30 minute sessions)
Minutes a week of weight lifting (not circuit training) including set rests but not warmup/cooldown cardio - 135 minutes (3 x 45 minute sessions of StrongLifts)
My average TDEE on a normal day with no exercise from my Jawbone UP is 2000+. My average weekly "active time" would be about 15 hours, 18 on a very active week. I figured about an hour a day of walking 7 days a week, less 15 hours active time, would be about 7 hours on my feet. Or should I not include time on my feet at all when running these numbers?
This has given me a multiplier of 1.59.
If your walking is really slower than 3 mph flat, then that is correct. Other stuff sounds right on.
Notice the sedentary level has 1 hr daily average standing moving slowly time. There's your 7 hrs on your feet for some slow walking, to/from car, store, cooking, cleaning, ect.
You normally would include time on your feed if your 45 hr "work week" was more than a desk job sitting mainly. So if you had a part time job with 20 hrs weekly standing watching something, moving slowly, that's 20 hrs under service trades. If the other 25 hrs was home sitting or elsewhere, no extra. If you use that 25 hrs to exercise in, and then sit in the evenings, you just traded hours.0 -
Thank you, that makes sense! I have a desk job so I'm not on my feet a lot at work. Really not sure if I walk that slow or faster, and realised I didn't factor in that a lot of the walking I do is over hilly areas and carrying heavy bags. I might play around and bump it up to the next category. Thanks heybales!0
