Hey Super Squad,
Many of you have been asking about correctly estimating your level of exercise activity when calculating your TDEE (Total Daily Energy Expenditure). We understand why you want to be as accurate as possible – it’s an important part of the calculation as it directly affects just how many calories are recommended for you in your personalised SuperFastDiet program.
Food. Allowance. Matters!
Not only because you want to lose weight because you want to eat as much as you can whilst doing so. #nobrainer
First thing you need to get? Um…what are METS?
‘METS’ is a science-ey term for Metabolic Equivalent Units. Stay with us. It isn’t that complicated.
When you are doing absolutely nothing you are burning only low METS; when you’re climbing Mount Everest you’ve got bragging rights to stacks of METS.
How do I know how many METS I’m using?
If you’re an exercise enthusiast, you’ll be glad to know that most electronic cardio equipment at a gym can tell you exactly how many METS you are using during your workout. However, for the lycra-shy here’s some real-life examples:
What do these mean?
Sedentary: Activities that typically involve sitting or lying down and have low energy demands. Breathing rate and heart rate remain unchanged.
Light: An aerobic activity that is able to be conducted whilst maintaining an uninterrupted conversation. No major change in breathing rate, heart rate slightly elevated. An intensity that can be maintained for a duration of at least 60 minutes.
Moderate: A physical activity that increases one’s breathing rate and heart rate to a level that makes it difficult to have a conversation whilst undertaken. At an intensity that can be maintained for a duration of at least 30 minutes.
High: An intensity that generally cannot be sustained for more than 10 minutes. Exercise at this intensity will typically generate at least 85% of a persons maximum heart rate. Maximum heart rate can be calculated using the following equation: HR Max = 200 – Age in Years.
So the bottom line is?
• If you very rarely reach over 3 METS each day in a typical week you should consider yourself SEDENTARY.
o Almost never partakes in planned exercise.
• If you are sitting between 3 and 4 METS each day in a typical week you should consider yourself LIGHTLY ACTIVE.
o Exercises at a light to moderate intensity 1 – 3 days /week.
• If you often find yourself above 4 METS each day in a typical week you should consider yourself MODERATELY ACTIVE.
o Exercises at a moderate to high intensity 3 – 5 days /week.
• If you frequently find yourself above 4 METS each day in a typical week you should consider yourself HIGHLY ACTIVE.
o Exercises at a moderate to high intensity 6 – 7 days/week.
See? We told you it wasn’t that complicated!
Now that you’re wise to what the differences between activity levels are, you should go back into your member settings and check that you’ve chosen the right one for you!
If you change your activity level make sure you save and refresh. Then your TDEE will adjust accordingly and automatically for you. Remember this is a guide, but if you stick to it as best you can, you are giving yourself the best chance at long-term weight loss with this fab way of life!