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 SERGEANTMAJOR Posts: 6,569 3/6/12 2:40 P Everyone can self determine the intensity of their workout by using the rate of perceived exertion (RPE) You evaluate your degree of effort (exertion)by assessing the percentage of your ability at which you are working. For example you are jumping rope and your perception of effort is that you are at 60% of your ability. That percentage would be what it was if we were to measure it in a laboratory setting. Your RPE automatically recalibrates every day to adjust for you ability on that day. It takes a few times to get used to using this tool but soon it is easy and will be very accurate.
 CAMBIOESBELLA Posts: 223 3/6/12 1:57 P nevermind. Edited by: CAMBIOESBELLA at: 3/6/2012 (14:00)
 UNIDENT Posts: 33,498 3/6/12 1:50 P Formulas that have you multiply BMR by some factor to account for how often you exercise are flawed and not as accurate as Spark's way of doing it. Remember that Spark's BMR figure already is multiplied by 1.2, so it is normal to see it a little higher than other site's ones. Just divide by 1.2 if you want to know actual root "BMR" from that. Since doing exercise 5 days a week instead of 3 days a week actually doesn't make your body burn more calories while digesting, it's flawed to attempt to calculate BMR that way. It's like saying you can calculate your car's MPG by how many days you drive it to work. No you can't. So calculate actual root BMR, multiply for a sedentary/active (non-exercise) lifestyle, and then add actual averaged daily calorie exercise burn on top of that. Spark's estimate of a 1.2 mutlipler for all people is probably accurate for most modern lives but if your job is particularly active you may need a little more.
 CAMBIOESBELLA Posts: 223 3/6/12 1:41 P I'm kind of confused by what you mean when you say it doesn't matter. The formulas I have found don't ask for a specific number of calories burned. I know spark is supposed to do this for you by putting in your weight, age, height, and how many days a week you do cardio and for how many minutes, but it puts my BMR somewhere in the 1500s and everything else I have seen calculates it around 1300. So then you have to take that and multiply it by 1.375 for light activity, 1.2 for being sedentary, etc etc. As for averaging it, I'm not sure if I have my calculations correct but to do it that way would be like, 1300 x 7 + 20% of 1300 for normal daily activity x 7 + 150 exercise calories x 5, and then divide all that by 7 and you get 1687 daily calories. Is that what you are thinking? But then when you subtract out 500 to lose a lb a week, that only leaves 1187, which supposedly isn't enough. Edited by: CAMBIOESBELLA at: 3/6/2012 (13:42)
 JADOMB SparkPoints: (134,622) Fitness Minutes: (68,349) Posts: 1,708 3/6/12 1:25 P To TRYINGHARD, I'm not sure how to take your last post. If you really just think it is wasting time, maybe you need to change your handle to GIVINGUP. ;-) The plan is 80/20, which means that while exercise and cardio is only 20% of the plan, it is VERY IMPORTANT. Yes, one can just sit around all day eating 1200 calories of excellent food sources and lose weight. But you will be missing the part about getting healthy. Healthy means getting your heart strong and getting your body strong.(which by the way, gets your brain strong in the process). So NO, you are not wasting time, even if it's a light workout and short walks. It is all for the greater good. So never think of any of this as wasting time. Wasting time is when one does NOTHING to better one's self. That is WASTING TIME. Keep the faith, and God bless.
 UNIDENT Posts: 33,498 3/6/12 1:05 P "I just meant in order to decide your calorie needs you need to know both your BMR and also how heavy your activity level is. " Yes but you don't describe your exercise level as "moderate" or "light". The best accuracy is to simply calculate the actual calories burned using a tracker like Spark's one and average that over the week. So it doesn't matter if you are exercising "lightly" or more actively, what matters is how many calories that burns.