whats my activity level?

[thajeepster]

how do you know what activity level to choose when calculating your calorie needs?

I work out for about an hr 4 days a week, m/t and th/f, im in the marines so i have to do physical training (running or swimming) for an hr in the morning 3-4 days a week. But the rest of the time im generally sitting on my ass? What do you guys think?

 

[|D_J^B_J|]

It also depends on other factors such as your metabolism.

At the moment, I lift four days a week and do cardio three days a week. I'm a uni student so the only other activity I do is walking around the campus to class. I multiply my BMR by 1.7 to account for my activity level, and then multiply this figure by 1.2 to determine my daily caloric needs since I am bulking at the moment.

I suggest you experiment by multiplying your BMR by 1.5 - 1.7 for a week or two and see how you go. If you are not seeing the gains you want, increase this amount, but if you are gaining too much BF, decrease it.

 

[pintoca]

how do you know what activity level to choose when calculating your calorie needs?

I work out for about an hr 4 days a week, m/t and th/f, im in the marines so i have to do physical training (running or swimming) for an hr in the morning 3-4 days a week. But the rest of the time im generally sitting on my ass? What do you guys think?

IYou say you work out 4 days a week and on top of that you have to run around 3-4 times a week? How is the overlapping? You dom some sort of physical activity 5 out of 7 days a week?

I always thought that being in the Marines would include no rest. I use for myself 1.55 and all was doing was lifting 4 days a week and cardio 6 days a week. If you feel comfortable, try 1.55, otherwise, go for the next level (1.7). Better to understimate than to overestimate. You would notice in 1 or 2 weeks anyhow.

 

[thajeepster]

its still a normal job, we arent always running around shooting guns and blowing stuff up Most days we have classes or we sit around and wait for the day to be over, as far as overlapping... M/W/F gauranteed to run, usually 5-6 miles at about a 9-10 min mile pace. T/Th we may or may not go to the pool and swim around 1000m/run a mile or two. I workout M/T and TH/F. So there is overlapping. The cardio is done first thing in the morning 5:30 and i do it on an empty stomach. I usually workout during my lunch break 11:30-13:00.

 

[|D_J^B_J|]

Is that you in your avatar? If so, you look like an ectomorph, so my advice would be to slightly over-estimate your activity level. Trial and error to learn more about your body and see what works for ya.

 

[pintoca]

Is that you in your avatar? If so, you look like an ectomorph, so my advice would be to slightly over-estimate your activity level. Trial and error to learn more about your body and see what works for ya.

Agree on that, if that is you, you need to eat up Bro!!!

Also, all the formulas are just estimations based on statistical data... you need to use the formula as a reference point and then measure your gains weekly. After some 3 weeks you will see if it worls for you.

Pintoca

 

[ChefWide]

what are your current diet macros? are you gaining? losing?

I know this is going to sound dumb, but find out as close as you can what your current weekly average calorie intake is by TRACKING IT, if you are in maintaince weight stages right now, ie: not going up or down more than about .5% of your body weight in any given month on average, then you know what your maintainence kcals are based upon your MR and your current average energy output.

er... does that help? You know with this info how many kcals you would need to add or reduce overall to achieve your goals..



uh.. overstating the obvious, i know, but i am a not a fan at all of 'calcualtors' that generalize your needs/output. YOU have a pretty good idea of what you need, just TRACK what your doing to know for sure.