help with BMR and activity modifier (where do I fit)

[Phill.D]

first off I'd like to say hi all, I've been lurking a bit and have found a lot of useful info but this is my first post.

after gaining some weight (and pant sizes) in my 20s due to very bad eating habits (way to much junk food and sodas) I decided to make a change.
about a month ago I cut out pretty much all sugars, other than fruits and a few that sneak in in store bought food, but I'm trying to limit them (hard to buy any packaged food with out them putting sugar in it). I am trying to eat mostly lean meets, fresh fruits and veggies and nuts.
I drink a lot of water as I work out side and sweat a lot and about 2-3 protein shakes (most the time mixed with water but some times mixed with about 6oz 1% milk and another 6-8 oz water)

now I've been losing weight (started ~ 180-185 and now 173) and I'm pretty sure more of it has been fat than muscle but lately I have been worried I may be losing some LBM as well so I'm trying to figure out how many calories I need

(have read over http://forum.bodybuilding.com/showthread.php?t=3720211 which led me to http://www.bmi-calculator.net/bmr-ca...dict-equation/ and http://www.bmi-calculator.net/bmr-calculator/)

at 5'11'' 173lb and 24 years old it says my BMR should be 1882.29

but I'm not sure where I fit on the activity modifier.

right now I'm going to the gym about 5 times a week (3 days weight training and 2 days cardio). I work 5 days a week about 11 hours per-day, my job load varies from day to day but I would say I average moving 30ish 96lb sacks of cement a day (only a few feet ) + walking and some other lighter lifting/ working with tools. all and all I would say its a physical job but not the hardest.


so my question is what should I pick from this list ? I'm thinking 3 or 4

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Sorry that was a long post to just ask 1 question, but I thought I'd say hi and give some back ground as well.

[tweety09]

Originally Posted by Phill.D

at 5'11'' 173lb and 24 years old it says my BMR should be 1882.29

but I'm not sure where I fit on the activity modifier.

right now I'm going to the gym about 5 times a week (3 days weight training and 2 days cardio). I work 5 days a week about 11 hours per-day, my job load varies from day to day but I would say I average moving 30ish 96lb sacks of cement a day (only a few feet ) + walking and some other lighter lifting/ working with tools. all and all I would say its a physical job but not the hardest.


so my question is what should I pick from this list ? I'm thinking 3 or 4

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Sorry that was a long post to just ask 1 question, but I thought I'd say hi and give some back ground as well.

Haha.. why not try 3 and 4??
1882.29 x 1.55 = 2917
1882.29 x 1.725 = 3246

U can eat somewhere in between.. like 3100 kcal..remember that this are just numbers.. you just have to try and see what works better for you..

[BlueFenix13S]

Start with 1.75 and adjust as needed. If you lose weight, add 250 cals, if you gain weight, take out 250 cals until you find maintenance, unless you want to gain or lose weight.

[jayknow05]

Originally Posted by Phill.D

first off I'd like to say hi all, I've been lurking a bit and have found a lot of useful info but this is my first post.

after gaining some weight (and pant sizes) in my 20s due to very bad eating habits (way to much junk food and sodas) I decided to make a change.
about a month ago I cut out pretty much all sugars, other than fruits and a few that sneak in in store bought food, but I'm trying to limit them (hard to buy any packaged food with out them putting sugar in it). I am trying to eat mostly lean meets, fresh fruits and veggies and nuts.
I drink a lot of water as I work out side and sweat a lot and about 2-3 protein shakes (most the time mixed with water but some times mixed with about 6oz 1% milk and another 6-8 oz water)

now I've been losing weight (started ~ 180-185 and now 173) and I'm pretty sure more of it has been fat than muscle but lately I have been worried I may be losing some LBM as well so I'm trying to figure out how many calories I need

(have read over http://forum.bodybuilding.com/showthread.php?t=3720211 which led me to http://www.bmi-calculator.net/bmr-ca...dict-equation/ and http://www.bmi-calculator.net/bmr-calculator/)

at 5'11'' 173lb and 24 years old it says my BMR should be 1882.29

but I'm not sure where I fit on the activity modifier.

right now I'm going to the gym about 5 times a week (3 days weight training and 2 days cardio). I work 5 days a week about 11 hours per-day, my job load varies from day to day but I would say I average moving 30ish 96lb sacks of cement a day (only a few feet ) + walking and some other lighter lifting/ working with tools. all and all I would say its a physical job but not the hardest.


so my question is what should I pick from this list ? I'm thinking 3 or 4

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Sorry that was a long post to just ask 1 question, but I thought I'd say hi and give some back ground as well.

If you're really serious go get your VO2 max taken and get your actual BMR.

[Phill.D]

Thanks for the replies all, at this point I wouldn't mind gaining a bit of weight (muscle) so maybe I'll try 3200ish and if I don't gain at all I'll up it a tad.

Originally Posted by jayknow05

If you're really serious go get your VO2 max taken and get your actual BMR.

I think I heard about Vo2 max on something I read about interval training. but how/where do you get it taken, and how much does it cost ?