Calorie counting, activities and fit day

[mrdude]

What sites do you think is good to check how many calories you burn in a day?
I just signed up to fit day. I´m wondering what activities you should type in. Like should you add almost everything that you do in 24 hours including sleep?
I added walking for an hour, weightlifting for 45 minutes and lifestyle seated with some movement and it said that I burn about 3200 calories a day. When I added sleep for 8 hours I said that I burn about 2700 a day.

[mrdude]

[mg1228]

BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


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

[mrdude]

Thanks

[mrdude]

I´m gonna calculate that later when I have time.
I think I have 16 percent bodyfat. I weight 180 pounds and I am 6´1 tall. I train boxing one to two times a week, karate twice a week and weight lifting 2 to 3 times a week and walk the dog every day for 30 minutes or more.

So no one here use the site fit day? I guess I just calculate from that instead.
Thanks

[Damienm05]

I´m gonna calculate that later when I have time.
I think I have 16 percent bodyfat. I weight 180 pounds and I am 6´1 tall. I train boxing one to two times a week, karate twice a week and weight lifting 2 to 3 times a week and walk the dog every day for 30 minutes or more.

So no one here use the site fit day? I guess I just calculate from that instead.
Thanks

Yep. Based on those activities, I'd say 1.5 is a good multiplier.