Sport What's my activity multiplier?

[hello_kitty]

I'm trying to make sure I'm eating the right number of calories using Harris-Benedict method, I'm not very sure what activity index I should use.

-I do cardio 30-40 minutes x 3 times a week
-I do weights x 2 a week (45 mintues)
-My walk to and from work takes about 40 mintues every day
-Although I sit behind the computer in the office I also have to walk during the day to and from meetings outside the office. I probably walk for an hour or so.
-when I get home from work I rarely just sit in front of the tv. I will spend max 2 hours on the sofa.

Can someone in the know please help me figure this out..

Thanks.

 

[deschain]

I would think either the moderate (moderate exercise 3-5 days week) = 1.55, or the heavy (heavy exercise 6-7 days a week) = 1.725.

Personally, I would lean more towards the moderate given that a great deal of your activity consists of walking, and therefore isn't "heavy" exercise 6-7 days a week. However, someone else may disagree with me.

 

[malkore]

I wouldn't exceed 1.6 as your multiplier.

I'm using 1.4 right now since my job is all seated work, and I'm not super active at home, so the gym is my only truely intense activity.

I also think the best way to find true maintenance is to track your calories for a week or two, body fat, and weight. if body fat and weight don't change, then that's your maintenance intake. drop or increaes by 10-20% to cut or bulk up accordingly.