According to the Harris Benedict BMR Formula my BMR is 1940, then I need to multiplie that number with one of the following to get the number of calories I need to maintain my current weight:

1. If you are sedentary (little or no exercise) – BMR X 1.2
2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725
5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

My question is which level am I on, I have been using no.4, which I think should be correct, but then again maybe it is no.3... :confused:

Here is my weekly schedule:
Mon: Weights, approx. 45 min +10min cardio warmup before
Tue: Empty stomach cardio, 30 minutes, stationary bike + abs (in the evening)
Wed: Weights, approx. 45 min +10min cardio warmup before
Thur: Empty stomach cardio, 30 minutes, stationary bike
Fri: Weights, approx. 45 min +10min cardio warmup before
Sat: Empty stomach cardio, 30 minutes, stationary bike + abs (in the evening)
Sun: Rest

In addition to that I walk about 3 miles per day, mon-fri, to and from university and inbetween.

Thanks in advance,
Jan

I'd say Level 4.

I vote three.

But only you know that answer, for all we know you use 20 lbs for squats and bench press and take 25 of the 45 min resting or listening to music.

I vote three.

But only you know that answer, for all we know you use 20 lbs for squats and bench press and take 25 of the 45 min resting or listening to music.

I use a bit more than 20lb..., but the breaks I have between sets (90 seconds) are included in those 45 minutes. So since the time I actually spend doing the exercises is closer to 25-30 minutes maybe I am a three after all..

But when I read, as I often do, "workout should be well under 60 minutes", does that include the breaks between sets or is it just lifting time? :confused:

i think you maybe analysing it too much.

Do level 4, if no fat is lost, then just drop calories slightly (200 cal drop) per week till do lose some fat (1lb a week or so).