How do you figure out your activity level?

[Bills10]

What should I multiply my bmr by I am a little confused. I am 5'9", 155lbs and 15% body fat. I lift upper body twice a week heavy for about 45 minutes and once a week lower body heavy for 45 minutes. I work in a factory where for 3 out of 8 hours a day I am on my feet moving around at various paces. Once I get home I am pretty sedentary especially because it is winter time. Should I take my BMR and multiply it by 1.375 or 1.55 to get a rough estimate. The katch-mcardle formula gives me a bmr of 1659. My plan is to do a leangains cut so on work out days +10% calories and rest days -35% calories. Thanks

[AlwaysTryin]

Pick a number, seriously. It doesn't matter as it's only there to give you an estimated amount to eat then adjust

I've never used an activity factor. It's much easier just picking an amount, say 3000 calories and then adjusting

[devinchi18]

What should I multiply my bmr by I am a little confused. I am 5'9", 155lbs and 15% body fat. I lift upper body twice a week heavy for about 45 minutes and once a week lower body heavy for 45 minutes. I work in a factory where for 3 out of 8 hours a day I am on my feet moving around at various paces. Once I get home I am pretty sedentary especially because it is winter time. Should I take my BMR and multiply it by 1.375 or 1.55 to get a rough estimate. The katch-mcardle formula gives me a bmr of 1659. My plan is to do a leangains cut so on work out days +10% calories and rest days -35% calories. Thanks

Leangains FTW haha

But i'd say start with 1.55, you seem to be pretty active. Then slowly reduce calories until you are losing about a pound/week.

But isn't leangains -10% training day, and -30% rest days for fat loss?

[pshickey]

If you want to be accurate, just track your intake for a week, average that all out and if you weight is staying the same it's probably fairly close to maintenance.

[nicklyne]

Pick a number, seriously. It doesn't matter as it's only there to give you an estimated amount to eat then adjust

I've never used an activity factor. It's much easier just picking an amount, say 3000 calories and then adjusting

this, hit it a number for a few weeks, and adjust from what the scales tell you.