Best way to determine activity level?

[AT121]

I have a physical job and it varies day to day how demanding it can be.

I have a BMR figured out, but I have a hard time accounting for the energy burned during work hours and daily excercise.

This causes problems when trying to lose fat because some days that BMR of 1750 feels like a crash diet, other days not so much.

Thanks in advance for any advices.

[Rooskie93]

I have a physical job and it varies day to day how demanding it can be.

I have a BMR figured out, but I have a hard time accounting for the energy burned during work hours and daily excercise.

This causes problems when trying to lose fat because some days that BMR of 1750 feels like a crash diet, other days not so much.

Thanks in advance for any advices.

What do you do for work? I myself have a very physical job 40 hrs a week you might not always be doing a lot lifting etc but just walking around all day helps a lot, food is fuel for your body I don't think if you don't do much physical stuff at work that one day will matter how much you should be eating since i'm assuming you will be still going to the gym.

[HelpfulBrah]

Depends, I invested in a fitbit to track my steps and cals burned. I work retail so its a lot of walking. I burn 3-4.5k cals depending on the shift of 4-8hours. I always just followed my weightx10 for cals consumed. I rather underestimate then over.

[AT121]

I work in construction. In the past Instead of factoring in an activity level in the BMR calculations, I just wouldnt subtract the usual ~500 cals. I figured that work/gym would make a deficit.
Lately though it feels like not enough, I have low energy at the gym etc.

I feel a ****meter wouldn't really give me a accurate idea, and I read a heart rate monitor Isnt really meant to be worn all day.

I could just increase to 2300 or something and slowly lower it but I don't weigh myself I just use the mirror and don't know if I could truly determine the right amount.

[Rooskie93]

I work in construction. In the past Instead of factoring in an activity level in the BMR calculations, I just wouldnt subtract the usual ~500 cals. I figured that work/gym would make a deficit.
Lately though it feels like not enough, I have low energy at the gym etc.

I feel a ****meter wouldn't really give me a accurate idea, and I read a heart rate monitor Isnt really meant to be worn all day.

I could just increase to 2300 or something and slowly lower it but I don't weigh myself I just use the mirror and don't know if I could truly determine the right amount.

If you say you have no energy I would think that has nothing to do with the amount you're eating and moreso what you're actually eating.

[JaredPunch]

Most precise, but still aproximative way, to determine your activity factor is counting hour by hour
BMR : 24 it's your baseline hourly burn BHB.

BHB x 0.2 = sleeping
BHB x 0 = resting but not sleeping
BHB x 2 = light activity like studying, typing, cooking, reading, strolling, bathroom activities
BHB x 3 = laboratory work, walking
BHB x 4 = moderate activity like walking fast, jogging, gardening, carrying shopping bags
BHB x 5 = heavy manual labor, digging, climbing, construction work, tree falling
BHB x 6 = weight training, dancing, cycling,
BHB x 7 = competition sports like soccer matches, football matches, tennis
BHB x 8 = circuit training
BHB x 9 = marathons and decathlons