activity level and calories?

[jasondhsd]

Hey whats up everyone cool forum. anyway been lifting and lifting, got really fat and now Im back to being thin again(6', 180lbs, 8-10% BF from self administered caliper test) after cutting out all the junk, so I basically wasted 6yrs...figure I'd do more research this time around instead of taking every supp GNC sells and eating like crap haha. Well thats my pointless back story....onto the question....

OK I was reading your sticky up there and saw the link to that harris-elliot xls file, it has stuff in there for active, very active, sedentary etc. How do you know which one to choose? For example I work an office for 8hrs 5days a week and lift 3 days a week for 45mins and do cardio 3days a week for 20mins....what where would I fall?

Second question concerns calories, how do u figure out calories from carbs and calories from protein?

thanks all.

 

[Suareezay]

I dont know what Harris Elliot file youre talking about, but id say you are "active", or fall inbetween "sedentary" and "active".

what i would do is multiply your bodyweight x 15 which will give you a ballpark for maintenence calories, and add 100-500 calories or more to that until you are gaining at a pace that you are happy with (i think youre asking about gaining weight again, your post was pretty vague).

protein and carbs both have 4 calories per gram. Fat has 9.