Calorie Consumption vs. Daily Activity

I have always wanted to know how to "estimate" how many calories I burn in a day just being at work. Simple activites such as walking, lifting, drilling, hammering, wrenching, etc.

Is there any kind of guidelines or basic chart that says activity x=y amount of calories spent?

Someone once said to me "Don't consume more calories than you can burn when cutting." (think it was Leslie)

Thanks for any info.

Pain is weakness leaving the body.

This would be equations based on Basal Metabolic Rate (BMR). In particular this example is from the Burn the Fat book which I'm recommending, that is based on the Harris-Benedict formula.

BMR

Men: BMR = 66+ (13.7x wt in kg)+(5x ht in cm) -(6.8x age in years)
Women: BMR = 655+(9.6x wt in kg)+(1.8x ht in cm)-(4.7x age in years)

Activity Factors:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR x 1.9 (hard exercise/sports & physical job or 2x day training, marathon, football camp)

Your Total Daily Energy Expenditure (TDEE)= Activity level x BMR

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Check out my post in this thread for more info on caloric expenditure...

http://www.discussbodybuilding.com/food_ratios_and_calories_per_day/m_4251/tm.htm

D

if you're bad at math or just want to know how many calories are burned per activity, you can go to http://www.my-calorie-counter.com/calorie_counter.asp and go to the calories burned link

Thanks for the link. Horrible at math so it will help in figuring out BMR

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thnx for the links.
does muscle tone and weight have any influence on these numbers?

Hey Thanks for the info. I have always wanted to know how many calories I burn at work also.  Might start working out during lunch. 

I used to do push ups and sit ups at work during my break when I had the time and it was surprisingly very helpful. I would also take a speed walk around the block (on the days I didn't do exercises) to stay active. It really is amazing how that little bit of exercise can add up over time.

-Paul

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take the stairs.  Also one thing I have found helpful is using an excercise ball as a chair.  You burn a decent amount of calories each hour just sitting on it, and it improves your posture.

Under the activity factor part is weight lifting considered under the exercise aspect or does that mean just cardio style exercises?

wow that calorie website was a real eye opener
with my workouts plus hockey theres no way that im going to put on some mass/muscle with the amount of calories i consume a day, great site, the workout site at the top was also very interesting aswell!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! OMG!!! it was good

Thanks it seems the  calorie a little high for me :)

 Calorie Consumption to Lose Weight:

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

Wow, strong 7th post man!

Good info, welcome to discussbodybuilding.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

7amad123


 Calorie Consumption to Lose Weight:

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

This is a lot of good information, but I think it's a mistake for many people to rely on these kinds of rigid guidelines to tell them how much and what to eat.  This goes for fat loss and muscle building.  If I went on a fat loss diet by subtracting 500 calories from the already too-low amount that a lot of these calculators would tell me, I would probably lose weight too fast, and my energy in the weight room would suck.  I think a better method than just finding your supposed maintenance level would be to first restrict your food choices to very "clean" foods, get your protein intake up, and subtract sources of carbs and fats from there.  I think calculating a lot of this kind of info helped me get a feel for what foods to eat, but I've had a lot more success with nutrition since I made things simpler.

Pack on Muscle Quickly and Efficiently!

powerlifter89

7amad123


Calorie Consumption to Lose Weight:

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

This is a lot of good information, but I think it's a mistake for many people to rely on these kinds of rigid guidelines to tell them how much and what to eat.  This goes for fat loss and muscle building.  If I went on a fat loss diet by subtracting 500 calories from the already too-low amount that a lot of these calculators would tell me, I would probably lose weight too fast, and my energy in the weight room would suck.  I think a better method than just finding your supposed maintenance level would be to first restrict your food choices to very "clean" foods, get your protein intake up, and subtract sources of carbs and fats from there.  I think calculating a lot of this kind of info helped me get a feel for what foods to eat, but I've had a lot more success with nutrition since I made things simpler.

I agree with this. Some people can be really variable with what they require to build muscle or lose fat. Your best bet is to track your intake and see how you're moving along. If you day to day activities stay fairly constant, you should get a fairly good indication if you're taking in too many or too few calories.

It can be amazing though how much those are active throughout the day burn. Little activities really do add up.

-Vince DelMonte    
www.MuscleAdvantagePlan.com

@7amad123

I really liked the post you made. It has lots of information on calorie intake and output and I must say that I have not really thought about numbers until now. Thanks bro.

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