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Sedentary, Light, Moderate, Active, Vigorous

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traineo Fanatic
Posts: 170
Member since
Dec 21, 2007
Posted: February 10, 2008
I will often run calculations to see what different weightloss websites and plans recommend for caloric intake. Almost all of the calcs need to know what type of activity you do throughout a day. I believe that I am in the Moderate to active rage, but I am not absolutely sure. Therefore, I am curious as to what is considered to be Sedentary, Light, Moderate, Active, or Vigorous exercise/lifestyle.



For example, if you work a desk job all day, but go run 6.5 miles later that same day would that be considered - moderate, active, or vigorous?
traineo Fanatic
Posts: 119
Member since
Jun 11, 2007
Posted: February 11, 2008
I often wonder that too! I think that is considered active - if you do it 5-6 days a week. I think vigorous is when you not only work out but you have an active job also. Moderate is about 30 mins of activity a day in addition to normal daily activities. Someone please correct me if i'm wrong.......i'd love to know the answer to this as well.
traineo Guru
Posts: 556
Member since
Feb 1, 2008
Posted: February 11, 2008
That would be moderate.



You answered your own question, the calculators ask for what you do most of the day...is it sit behind a desk or do you run 6.5 miles constantly?
traineo Fanatic
Posts: 170
Member since
Dec 21, 2007
Posted: February 11, 2008
I guess I am more or less looking at it from a total number of calories burned in a typical day with all activities included.
traineo Guru
Posts: 556
Member since
Feb 1, 2008
Posted: February 11, 2008
That would still be moderate to low if you work a desk job. The calories you burn during exercise don't figure into figuring out your basal metabolic rate.
traineo Fanatic
Posts: 134
Member since
Dec 17, 2007
Posted: February 12, 2008
I think that the only real way to discover for yourself is to very carefully track your calories and exercise expenditures for a while along with your weight. Then you can play around with the activity multiplier numbers with your BMR.



For example, I have a very slow metablism. When I work out 6 days a week, usually 5 cardio workouts of 40 minutes and 3-4 weight lifting sessions of 45 minutes, that is only light to moderate for me. (To maintain my weight I use the harris-benedict formula and multiply by 1.45) This took me about 4 months of tracking to find out this number through trial and error.



For many other people who do the exact same, they would be in the very active category and multiply their Basal Metabolic Rate by 1.75 or so.



Everyone has a very different metabolism with different advantages and dissadvantages. That isn't to say that you can't speed yours up through exercise though. I'm trying to increase mine by building muscle.
traineo Fanatic
Posts: 170
Member since
Dec 21, 2007
Posted: February 15, 2008
Intereting. I would have thought it would have been a little more towards the active side.



I figured I was about a 1.6 to 1.7 multiplier. I believe that I have a large build and have a pretty fast metabolism. My BMR calculation is around 1900. I'm guessing that my lifestyle burns about 1100 or so calories a day. I also add in about 130 calories per mile I run. Therefore, I think I burn about 3500+/- calories on exercise days and about 2900+/- on no exercise days. I try to eat about the corresponding number of calories. I know that this is all a rough estimate math, but so far it has been working and my weight stays pretty steady.
traineo Guru
Posts: 1216
Member since
Feb 13, 2007
Posted: February 15, 2008
If it works it works, though I'd guess that you have been relatively lucky so far with the amount you have managed to burn.



I'd bet you do a fair bit of resistance exercise too, to be able to get away with it.



Either way, if it works, good luck to you!



Keep up the intensity!!
traineo Fanatic
Posts: 170
Member since
Dec 21, 2007
Posted: February 15, 2008
You are probably right about being lucky with the burned cals. Although I have in the past, I am not doing any resistance training right now because I am training for a 1/2 marathon. I have been running a lot and probably burning a ton of calories. Also, I do eat a lot of veggies and that may inflate the number a bit.
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