I got a question regarding caloric intake & exercising (cardio & weight lifting) after seeing the thread about "eating enough" & BMR just now.
I'm not really familiar with the BMR so this is new to me. I know what BMI is about. BMR, no.
I calculated my own BMR. My resting caloric intake says I need roughly about 1,573 calories to maintain my current weight of 170.2 lbs.
* I do about 55 minutes of cardio on the Stair Master six days a week at the gym
(The Stair Master "says" I burn an average of 600+ calories. I'm guessing I actually burn half of what it says like 300+ calories. In general, I do keep up a decent sweat and keep my heart rate up).
* I also do total body weight lifting for the arms/legs/core for an hour three days a week in addition to my cardio routine.
(How much I burn from weight lifting, I'm clueless. I've only been lifting weights since mid-march).
After I get my resting caloric intake, it says I'm supposed to look at the The Harris Benedict Formula in order to
determine my total daily calorie needs & maintain my current weight, I'm supposed to multiply my BMR by the "appropriate activity factor," as follows:
Harris Benedict Formula
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 moderately 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
So, based on number 3. ("moderate activity"), I calculated after exercise I'd need 2,438.3 calories to maintain my weight.
I also tried 1. ("sedentary" activity) and it came to: 1,887.72 calories to maintain my weight.
My question is this:
1. I don't know what my activity level would be according to the Harris Benedict formula since I"m not very active during the day (save exercising at the gym).
2. And after that, how many calories do I cut out in order to lose weight without my body thinking its starving itself? The usual 500 calories? Or more to try to lose 2 lbs a week?
I'm sorry for the rambling since I feel like such a moron with this BMR thing that I'm not familiar with here.
It makes me wonder if I'm doing something wrong by possibly not eating enough since I've only lost 0.6 of a pound in five weeks. I'm not sure what is enough to eat to make sure my body doesn't freak out and think it's famine time? I gain weight very easily too, hence my surprise about eating possibly more than 2,000 calories just to maintain my weight.