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
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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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