Yet another BMR question...

1. Hello all.  Here is my question....My BMR by itself is around 1400-1440 (im 23, 5ft 6in, and weigh around 138 give or take a lb but with a lot of muscle).  Im trying to figure out how to calculate my daily calories burned.  On days i do not exercise, which is usually only 2 days a week, im calculating my calories burned as 1400 x 1.2 (sedentary).  On the other 5 days, in which i do exercise, i am using my BMR x 1.2 + the estimate of how much i burned at the gym.  For example, today i did heavy cardio and according to the treadmill i burned 650 calories, so we'll round down to 600....here is the formula i would guess i should use to find my calories burned for the day:  (1400 x 1.2) = 1680 then add 600 (calories burned at gym) = 2280.  Is that how it works, or is it the BMR by itself + calories burned that i should use, which would be 1400 + 600 = 2000.
2.   According to this site i would use the first formula since that is roughly the estimate they gave me for when I'm "moderately" active (2200 burned).  If anyone knows which is correct, please reply.  I only want to lose about 5-6lbs that i put on over the past few months and i want to do it correctly so it stays away.  Also, dont want to eat too little, as i understand that is actually counteractive to losing weight. If anyone cares, i average about 1550 cal/day.  Zig-zagging between 1400 and 2000.  Only been doing this since friday so we'll see how it works.  Thanks to anyone who gives advice!
   

I agree with you that it is the first one.

Jeff

Both of the options use Harris Benedict formula:

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

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

After all, I think the equations and formulas are just estimates for how many calories you burn.  We are also told that exercise raises your metabolism and we continue to burn more calories even after exercising.  Therefore, I think the second calculation is more likely to be used.

I understand that all are estimates, and  i usually underestimate on energy burned to be safe. The first time i read your reply, babyangie, i thought you were talking about MY second equation, which would mean i would calculate calories burned as if were asleep all day except for the gym (because BMR is what you need to survive while sleeping).  But after reading it again i believe you want me to use the second equation on your list....which makes more sense to me than what i first thought you meant. haha.  But do you think it is my (BMR x 1.375) + my calories burned from workouts?  Or just BMR x 1.375? 

I think you are missing one of the points...

The formula is not really for day to day variation.

You don't work out 2 days a week which puts you at 5 days workout a week which place you at BMR x 1.55.  The numbers came from this formula and I don't see how we can use it differently than it was meant for.

The formula is just meant for an estimate of total daily calorie needs.

I say don't worry so much about the day to day variation.  Eating a bit more isn't a bad thing as long as you are below the maintenance level.

Another thing I think is good is to log activities on this site, it calculates into the minutes of the day.  This is really why I think I use this site.  It takes into account of the day to day exercise/calorie intake to help me keep track. 

MY CALORIES in and out  (129 pounds, 5'4 female, 20) BMR 1418
I have been Maintaning for 2 years  at my current weight. i have worked this out over a two year time frame and it is correct. for males, add around 200 cals on the BMR.

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noneactive day (sitting, getting ready, walking around the house): 1718 (LIVING CALS+ 300 For moving)

modrate active (work, walking, talking, walk to bus stop)  1938 (LIVING CALS+5OO for moving)

High activty day (clubbing, exercise, dancing long walks, long stint of housework, long day rushing at work) 2418 (LIVING CALS+1000 for moving)


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I always go with vairation, it helps me lose and tone up. It works better to vairatie, in my opinion :)