Okay, I've calculated that I need about 2850 calories per day to maintain my weight. I came at this number using the H-B formula, with the activity modifier (I used 1.5).

My question is this: I want to be eating at that maintenance figure. On days when I exercise, should I be eating at 2850 PLUS what I burn that day, or does the activity modifier account for that? For example, say on a day I burned approximately 400 calories through exercise. Should I then shoot for 3250 rather than 2850, assuming I want to maintain that?

Thanks!

Generally the activity modifier does not take into account SPECIFIC activities like weight training, cardio, ballroom dancing, and the like. The activity modifier takes into account things like walking, standing up and sitting down, normal stair climbing, picking up objects, brushing your teeth, etc. That's why it is lower for someone who sits and watches tv all day as opposed to someone who works at a desk and moves around the office building for meetings and to go to the copier ans such as opposed to someone who does a manual labor job like lawn maintenance or construction.

So to answer your question, you should increase your calories to compensate for the additional activity you plan to do each day. I find it easier to calculate my daily needs, multiply by seven, add in ALL my planned activity for the week, and then divide by seven again. That way it averages out even if you have to move a workout from one day to another.

Thanks, Phillydude-- that is exactly what i needed to know.