Fitness Book

Fill first column with age in years, weight, and height (inches or centimeters) or percent body fat (eg: 21.2); select appropriate menu options. Fill the number of hours spent on respected activity levels considering the example activities below. Decimal values are allowed (e.g. 2.5, 0.25). The total must equal 24 hours; "Total" is not a required entry. Use weighted average values since activity levels probably vary from day to day. Keep in mind, most people over estimate their activity level. Click "Calculate" when complete.

Resting

    Sleeping, reclining

Very light

    Seated and standing activities, painting trades, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, playing a musical instrument

Light

    Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, house cleaning, child care, golf, sailing, table tennis

Moderate

    Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing, weight training including rest between sets.

Heavy

    Walking with load uphill, tree felling, heavy manual digging, basketball, climbing, football, soccer.