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Activity Level Check
09-23-2015, 05:30 PM
Post: #1
Activity Level Check
I'm trying to calculate my TDEE but need help figuring out my activity levels.

I weightlift 5 days a week doing mostly olympic style lifts and accessory work. My workouts are usually about 1 hour long but vary in intensity. Some days will be a lighter load and others will be heavy loads with longer rest breaks in-between. Sometimes, I will do a ~10 minute metabolic conditioning exercise afterwards.

I work a desk job and commute about 1.5 hours a day but make an effort to get up every half hour or so to walk around.

Because of the weightlifting intensity variances, I'm not too sure what my activity levels should be. Like I said, my deload weeks can feel extremely light and easy and other weeks I can feel completely trashed after a workout.

I'm inclined to put myself down as Light Activity or sedentary for fear of overestimating but Moderate activity is probably more accurate, right?
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09-23-2015, 08:10 PM
Post: #2
RE: Activity Level Check
Welcome!

I would say that you are at least Moderate , more likely on the high end of Moderate. Definitely no lower than that. Don't make the mistake of underestimating your activity level, or the net result will be under-eating. And with all of that lifting, you certainly want to make sure you are eating at or slightly over TDEE to get the maximum benefit from your lifting (and fuel to give it your all :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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09-23-2015, 08:37 PM
Post: #3
RE: Activity Level Check
(09-23-2015 08:10 PM)AnitraSoto Wrote:  Welcome!

I would say that you are at least Moderate , more likely on the high end of Moderate. Definitely no lower than that. Don't make the mistake of underestimating your activity level, or the net result will be under-eating. And with all of that lifting, you certainly want to make sure you are eating at or slightly over TDEE to get the maximum benefit from your lifting (and fuel to give it your all :-)

Well I'm wanting to lose a lot of body fat. I'm probably 33% BF and so I will need to eat below TDEE right?
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09-24-2015, 06:21 AM
Post: #4
RE: Activity Level Check
Give us a little more info on your dieting history, and let us know what point you are at in the process, and we will be happy to help you and make sure you are on the right path.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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09-24-2015, 08:58 AM
Post: #5
RE: Activity Level Check
You are lifting at least 5 hours a week plus do other stuff...you are definitely at the very least moderate if not higher. Can't wait to hear your story!
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09-24-2015, 11:27 AM (This post was last modified: 09-24-2015 11:31 AM by pbear85.)
Post: #6
RE: Activity Level Check
Thank you ladies for taking the time to respond to me! happy

I am a 30 year old Female, 5'1.5" and weigh 146.2-lbs according to the scale this morning. I have a loooong history.

I was always overweight as a kid. When I got to college, I ended up losing a lot of weight mostly through dieting and some cardio. I maintained my weight +/- 10-lbs. Then when I turned 26, I dipped into excessive cardio and REALLY undereating. There were weeks when I was running 70-miles and only eating 1200 calories a day. I got down to my lowest weight of ~115 but it really screwed with my body and hormones because I lost my period for about 3 years. After a visit to a naturopath doctor, he advised me to stop running and avoid any strenuous exercise because my body was under severe stress.

After I stopped running for 6 months, I regained my period and it has been pretty regular for about a year now, BUT I also have gained A LOT of weight. I went from 115 to 147! That's 30 pounds!!!

I wasn't completely sedentary when I stopped running. I tried crossfit for a few months and then quit due to some life circumstances. About three months ago, I went back to my crossfit gym and have been focusing mainly on weightlifting and 2-3 short metcon exercises a week.

During the week, I keep fairly active but on weekends, I can be a total couch potato. I'm unsure of my activity status because of 1) the varied intensity of weight lifting and 2) couch potato status on weekends. Also, I can keep a pretty tight lid on my diet during the week (~1300 calories) but on weekends I tend to forget everything about good nutrition and eat crap and lots of calories (don't calorie count on weekends).

Wow, that was a little long winded. Sorry! Again, I very much appreciate your input and help. I'm looking to get back down to 20% BF while avoiding the mess that I put my body through previously.
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09-24-2015, 08:44 PM
Post: #7
RE: Activity Level Check
Your history sounds like so many others here (myself included) ... we all just beat our bodies into the ground until they rebelled (and we got smart laughing )

Definitely start with that Moderate level, and my guess is that you may be at the high end of that level, or the low end of the next one up...

So have you started increasing your intake yet? Once you start getting closer to your TDEE I bet those weekend "free for alls" will start to fade. They tend to come following a period of over restricting intake. When you are full and content those tendencies to go crazy sort of disappear because the things you crave so badly you are allowed to have in your day to day life.

Keep us up to date, and feel to start a journal of your own in the Personal Journals section of these forums. It's a great way to track your progress and also to interact with others going through the same process. You can even cut and paste your above summary there to refer back to :-) We are looking forward to sharing your journey with you...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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