BMR, TDEE, Activity multiplier, etc (reps for replies)

[BlueFenix13S]

I've used 4 calcs I found with the search tool. Ive gotten (using the same stats with all 4 calcs) calorie ranges between 2100 and 2490 for maintenance. Which one is right?
What activity multiplier would I use if I lift 3-4 times per week? Like what exactly is the definition of "light" and "moderate" effort for weight lifting? I'm not sure if I should use light sports 1-3 days per week or moderate 3-5 days per week. There should be a "light 3-5 days per week" to split the difference lol.

I'm 5'9", 150 lbs, not sure of bodyfat, probably 15-17% (32-33 inch waist)

Anyone help? I've already read the stickies and that's why I'm confused (all the different numbers the different calculators give me) Thanks.

Reps for answers.

[boyscouT]

They are all estimates for you to START with.... you make changes as necessary.

If you are cutting, start with the higher activity modifier.
If you are bulking, start with the lower activity modifier.

[BlueFenix13S]

I'm trying to mantain. Should I just split the difference? I'm just worried about fat gain. I used to be a fat kid, dropped 50 lbs after high school, don't want to gain it back. I don't want to eat 2100 and under eat, but I also don't want to eat 2500 and over eat. Thanks.

[SpeedDemon9]

Your BMR is 1753.5

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Like BoyScout said you make adjustments as you go. This will help you get started out.

[BlueFenix13S]

Well that's the thing, I don't know how you define light and moderate effort in the weight room. I do a push/pull split 4 days per week, for about an hour total each session. So taking a 2 mins rest in between sets, it works out to about 15 mins of actual lifting (I lift heavy). So is that light or moderate activity?

[banderbe]

apparently nobody really knows the answer to your question.. I wonder the same thing.

I lift three times a week and give myself a 1.55 but this post

http://forums.johnstonefitness.com/s...42&postcount=3

by someone who seems fairly knowledgeable seems to suggest it should be lower.

[slaydox]

I always do about 1.375


This way i know im not over eating and i know im not under eating.