Activity Level

grokafk · June 2015

I'm not totally sure how to set my activity level and the difference between tiers seems to be too large to ignore. I've recently converted my desk to a standing desk and am standing about 4 hours a day (and working on getting that up to 6-8). I've had it set at sedentary since I have a desk job but was wondering how the standing might affect it.

Part of the reason I'm asking is that since I've begun working out (3-4 times a week cardio and weights) I've found myself hungry at the end of the day. And not that kind of craving hungry where I want to eat all the pop tarts... I just feel genuinely hungry but am at my calorie limit for the day. I usually try to drink water to kill the hunger but it sticks around. Mostly I'm just worried about finding that happy medium, because as much as I don't want to fall into old habits and overeat, I equally don't want to undermine the process by undereating. Anyway, any insight you fine people could offer would be greatly appreciated!

-G

cyronius · June 2015

Are you entering your workouts in to MFP and eating at least some of the extra calories back?

Do you have a pedometer (even a pedometer app on your phone) to get an idea of how many steps you take throughout the day? That will help you get a feel for what your actual activity levels are...

Merkavar · June 2015

Are you asking whether to adjust you activity level because your standing at a desk instead of sitting? I would guess standing burns more but I seriously doubt it burns enough to warrant and increased activity level.

ManiacalLaugh · June 2015

Yeah, I would agree that the standing desk probably isn't adding to your activity level. If you ever stand at the wrong posture, you're probably adding pressure to your joints without actually engaging your core or other muscles.

However, I think that 3-4 times a week workout schedule would bump you up to "lightly active" (the second setting), especially if you're doing more than the standard 20 minutes on cardio. I would increase it!

If you're nervous about the calorie bump at all, take the difference in cals between "sedentary" and "lightly active" and cut it in half, then add that figure to your current allotment.

malibu927 · June 2015

maniacallaugh wrote: »

Yeah, I would agree that the standing desk probably isn't adding to your activity level. If you ever stand at the wrong posture, you're probably adding pressure to your joints without actually engaging your core or other muscles.

However, I think that 3-4 times a week workout schedule would bump you up to "lightly active" (the second setting), especially if you're doing more than the standard 20 minutes on cardio. I would increase it!

If you're nervous about the calorie bump at all, take the difference in cals between "sedentary" and "lightly active" and cut it in half, then add that figure to your current allotment.

MFP's activity level does not take exercise into consideration, which is why it needs to be logged. Now, if they're following TDEE, then exercise is included.

OP, I don't think it will add much. Keep to sedentary and then adjust if your loss becomes quicker than expected.

ActiveApril · June 2015

I have a standing desk and although it does keep me moving around more and really helps a lot to prevent any DOMS I get from exercise, standing by itself doesn't add a ton to my TDEE.

LeslieB042812 · June 2015

I just switched to a standing desk too and am standing about 4 hours/day. I've also found that I'm more hungry, but I agree with the others that I don't think it's burning enough calories to warrant upping my status from sedentary. I'm glad I'm not the only one feeling more hungry from standing more, though!

Eating a bit more on your workout days will probably help. Also, listen to your body. If you're genuinely hungry, then eat something. Log it and see how much that may or may not be impacting your weight loss. I find that when I do have really hungry days, they are tend to be balanced out with not so hungry days, so I'll have an extra 50 calories one day and eat 50 less the next. Maybe that will work for you.

SezxyStef · June 2015

1) <5000 steps.d (sedentary);
2) 5000-7499 steps.d (low active);
3) 7500-9999 steps.d (somewhat active);
4) > or =10,000-12,499 steps.d (active); and
5) > or =12,500 steps.d (highly active)

Per this chart pre exercise...

I get on average 8k steps without exercise...desk job.

makes me lightly active..but

If you are curious get an activity tracker...I have one and it's working out great.

grokafk · June 2015

Thanks for all the feedback everyone

nosebag1212 · June 2015

SezxyStef wrote: »

1) <5000 steps.d (sedentary);
2) 5000-7499 steps.d (low active);
3) 7500-9999 steps.d (somewhat active);
4) > or =10,000-12,499 steps.d (active); and
5) > or =12,500 steps.d (highly active)

Per this chart pre exercise...

I get on average 8k steps without exercise...desk job.

makes me lightly active..but

If you are curious get an activity tracker...I have one and it's working out great.

where did you get this chart from?

trina1049 · June 2015

Here's another aid to find your activity level. Found this in a post from January, 2015.

antranik.org/proper-activity-level-for-calorie-intake/

SezxyStef · June 2015

nosebag1212 wrote: »

SezxyStef wrote: »

1) <5000 steps.d (sedentary);
2) 5000-7499 steps.d (low active);
3) 7500-9999 steps.d (somewhat active);
4) > or =10,000-12,499 steps.d (active); and
5) > or =12,500 steps.d (highly active)

Per this chart pre exercise...

I get on average 8k steps without exercise...desk job.

makes me lightly active..but

If you are curious get an activity tracker...I have one and it's working out great.

where did you get this chart from?

http://www.ncbi.nlm.nih.gov/pubmed/14715035
http://www.ncbi.nlm.nih.gov/pubmed/18562971

Activity Level

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