Your Activity Level:
You require 0 calories per day
CloseActivity Levels Explained
Sedentary
If you’re sedentary, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- No moderate or vigorous activities.
- Unless you do at least 30 minutes per day of intentional exercise, you are considered sedentary.
- Spending most of the day sitting – examples include being a bank teller or having a desk job.
The majority of people will be considered sedentary.
Lightly active
If you’re lightly active, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- Daily exercise that is equal to walking for 30 minutes at 4mph. For an adult of average weight, this amount of exercise will burn about 130-160 additional calories.
- More intense exercise can be performed for less time to achieve the same goal. For example, 15-20 minutes of vigorous activity, such as aerobics, skiing or jogging on a daily basis would put you in this category.
- Spending a good part of the day on your feet – examples include being a teacher or salesman.
Moderately Active
If you’re moderately active:
- You do intentional exercise every day that is equivalent to briskly walking for at least one hour and 45 minutes – briskly walking is walking at 4mph.
- Alternatively, you can do exercise for a shorter period of time providing the exercise is vigorous. An example of vigorous activity is jogging, i.e. you would need to jog for a minimum of 50 minutes to be considered moderately active.
- You will also probably spend a large part of your day doing something physical – examples include being a mailman or waitress.
Active
If you’re active, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- Daily exercise that is equal to walking for 1 hour and 45 minutes at 4mph. For an adult of average weight, this amount of exercise will burn about 470-580 additional calories.
- More intense exercise can be performed for less time. For example, jogging for 50 minutes per day.
- Spending a good part of the day doing some physical activity – examples include being a waitress or mailman.
Very active
If you’re very active, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- Daily exercise that is equal to walking for 4 hours and 15 minutes at 4mph. For an adult of average weight, this amount of exercise will burn about 1150-1400 additional calories.
- More intense exercise can be performed for less time. For example, jogging for 2 hours per day.
- Spending most of the day doing heavy physical activity – examples include being a bike messenger or carpenter
FREE CALORIE CALCULATOR GUIDE
I created this guide to help you calculate the number of calories that you can consume daily (and weekly) in order to go into a healthy calorie deficit to assist in losing weight.
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