One of THOSE posts... Help me figure out what my activity level is & how many calories I need? *blushes*
I'm 18, 5'3" and 163lbs
I play soccer, volleyball, badminton or basketball every Friday, for 1 hour
I go swimming on Saturdays, for 1.5 hour
And the rest of the week I'm pretty much sedentary...Apart from walking (almost running, If I have to catch the bus, lol) 40-60 minutes a day (depending on where I decide to walk) - to get to school and back
Honestly, I know there have been many posts like this one - but I tried different calculators and I'm getting all sorts of suggestions
I thought I'd ask rather than make wrong decisions![]()
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Said this on Dire's similar post - no need to worry, at least you're asking rather than making a bad guess and eating too little as a result.
Per this calculator for teens, http://www.bcm.edu/cnrc/bodycomp/bmiz2.html, an 18 year old, 5'3, 163lb girl needs:
1880 calories sedentary
2280 lightly active
2660 moderately active
3220 very active
I'd say you're actually moderately to very active as walking 40-60 minutes is still quite a lot! Very active for definite on your swimming and sports days. So, if you're looking for a loss of 2lbs a week, you'd want to be eating 2200 to 2700 calories or thereabouts and making sure that your calorie deduction and your exercise burn added together don't make a deficit of more than 1000. Does this help at all, or are you still boggling? @_@
I say use sedentary and just input ALL of your exercise.
If you say active, its going to give you a hard number for calories spent per day.. and you simply don't burn the same every day b/c you only exercise once or twice per week.
What I did while dropping was say sedentary and watch my daily burn meter and simply ate 1000 less than my daily burn for that day. It means you're goign to be eating a different amount of food every day, but you're always keeping the same deficit. As you start getting closer to your goal weight, you'll want to use a smaller deficit or find a way to add in some exercise every day, b/c its simply unhealthy to not eat enough. Your two main rules are: always over 1200 consumed, never more than 1000 deficit.
oh yeah.. I missed the walking, I'd say either go with light activity or sedentary and manually add in the walking, especially if the walking amount varies. But I'm very nitpicky with my numbers.
Thanks!
I keep forgetting walking is actually exercise (a bit stupid, yes, but I'm so used to it I sometimes don't even think about it)
And it does help a lot, since I think I may have been eating a bit too little - I wasn't sure which activity level would fit me
Bohdan: Actually, with a teenage girl or a girl under 21, it's 1500 minimum. But you're right with the advice to generally add exercise to sedentary burn. More accurate that way.
Noxie: Glad to have been of help.
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