Sport activity level

Sport Fitness
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NeuroRN76

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You know how when you're trying to figure out how many calories you need per day... and they ask you if you're sedentary, lightly active, moderately active, or very active... Well, how do you know the definition of that? Does anyone know of a website that tells you what exactly is considered active? I just want to make sure I'm getting in the right amount of calories.

I am 29, 5' 6", 110 pounds (give or take a few with water weight). This is my activity:

3 nights per week, I am working. I walk briskly at my job for 4-6 hours per night. That's on an average night. Sometimes more, like last night I was on my feet for 10 hours. I usually walk at a normal pace for a few more hours, and sit for maybe 2-3 hours per night. I also do heavy lifting at least 2-3 times per night (if not more).

Twice a week, I am doing aquatics. I just started this, and I really enjoy it. I may even do this more often, but for now, as time allows, probably just on weekends.

And 3-4 times per week, I do a short 15 min Pilates workout, and I'm hoping to increase that to 30 min per session.

Just based on this alone... how "active" am I? I figured I need 1900 cal per day to maintain my weight at 110. Also, when I start building more muscle, will I gain weight?

Oh, and most of you know, I have hypothyroidism, but I'm on thyroid medication. I just had my TSH level checked, and I'm getting very close to being hyperthyroid now. So my metabolism is probably normal to fast.
 
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

I'm not positive, but according to this, I'd say you are most likely lightly active to moderatly active.

And, if you gain more muscle than you currently have (assuming you don't lose fat, etc.) you would weigh more. But this weight would be muscle, not fat, so it's nothing to worry about. Muscle burns more calories, and it's denser per square inch. (i.e., one pound of muscle takes up less space than one pound of fat).
 
Thank you... I still don't know if the exercise I described is considered "light" or "moderate" exercise though. It's a matter of opinion, I guess. There is a difference of 257 calories between the 2 categories, which could mean a few pounds of weight loss or weight gain per month, depending by which category I go by. 110 pounds is perfect for me. Any more than that, and I look out of proportion and feel very self-conscious. Any less than that, and I look like a skeleton. I just hope I can maintain it. I wouldn't mind weighing more if it was muscle weight. Hell, I wouldn't mind weighing 120 if it was muscle weight. But I don't want to gain any more fat weight, that is just not acceptable, lol.
 
Hi RN76, If you don't mind I'll throm in my $0.02. Figuring out exactly how many cals you need is a trial and error process. Going by what you do, I would put you in the light-moderate category also as Kaleigh did. So I would split the difference in the chart kaleigh posted between the light and moderate categories (1.375 for light and 1.55 for moderate) and go with approx. BMR X 1.46 as a starting point. As I mentioned, trial and error, this could be a good number for you or it may not be. You seem to know your body well, so you will be able to determine what will work best for you. Good luck with your goals. I do have a question... do you weight train at all ?? I am assuming when you say you lift heavy 2-3 times a night, it is at work.
 
Yeah, I meant at work, I lift heavy patients (dead weight) 2-3 times per night. I do want to start adding weights to my routine soon.. but I have no idea how much weight, or how many reps, or how to work the machines, or proper technique. I know me, I'll end up hurting myself and will give up very quickly. That's what happened last time. I used some sort of machine where I pulled weights toward my chest, and I couldn't move my arms without excruciating pain for THREE days. Never again. I want a personal trainer, but not sure if I can afford one. Wait, let me rephrase that. I know I can AFFORD one, but I don't know if it's worth spending that sort of money.
 
HI again RN76 ... If you do decide to add resistance training to your workout, I would suggest free weights over machines. Here is a site that show how to perform exercises for each bodypart. Click on any bodypart on the person showing and a list of exercises will appear. There is a video for the majority of the exercises on how to perform them. Hiring a personal trainer is also a good way to get you familiar on how to perform free weight exercises. Of course, some PT's I wouldn't give you the time of day for, but others are very good and can be very beneficial for you. You do not have to have a PT forever. You can hire one for a few sessions or til you feel comfortable enough to work out on your own.
 
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