years

Male Female Please select a gender

ft

in

lbs

Please select a weight management option I want to maintain my current weight I want to reach a target weight of lbs while losing or gaining 0.5 1.0 1.5 2.0 lbs per week

Please select an activity level Sedentary
Consisting only of typical daily living activities (e.g. seated/standing activities, driving, household tasks, walking to the bus) Lightly Active
Consisting of typical daily living activities plus at least 30 minutes of daily moderately intense activity (e.g. very brisk walking, bicycling [with effort but not racing intensity], fast ballroom/line/disco dancing, weight lifting [free weight, nautilus, universal-type], competitive tennis [doubles], intense gardening/hauling/tilling) Moderately Active
Consisting of typical daily living activities plus at least 60 minutes of daily moderately intense activity (e.g. very brisk walking, bicycling [with effort but not racing intensity], fast ballroom/line/disco dancing, weight lifting [free weight, nautilus, universal-type], competitive tennis [doubles], intense gardening/hauling/tilling) Highly Active
Consisting of typical daily living activities and at least 60 minutes of daily moderately intense activity plus (a) an additional 60 minutes of vigorously intense activity (e.g. running, high impact aerobic dance, competitive tennis [singles], swim training, jumping rope, bicycle racing, rigorous mountain biking, heavy lifting, hiking uphill or with a heavy backpack); or (b) at least 120 minutes of moderately intense activity (e.g. very brisk walking, bicycling [with effort but not racing intensity], fast ballroom/line/disco dancing, weight lifting [free weight, nautilus, universal-type], competitive tennis [doubles], intense gardening/hauling/tilling) Customize
Check this option if you want to be more specific/detailed about your planned activity level

You can modify the minutes in the example below to more accurately reflect your planned duration in each of 3 intensity levels. Keep in mind that the time spent in any of these intensity levels is above and beyond typical daily activities such as household tasks or walking to the bus.

Average daily time (in minutes) spent doing activity at:

Light Effort		(e.g., walking comfortably, bicycling leisurely, water aerobics/calisthenics, volleyball [non-competitive], bowling, lawn bowling/shuffleboard/croquet, miniature golf and driving range, dancing [slower paced)
Moderate Effort		(e.g. very brisk walking, bicycling [with effort but not racing intensity], fast ballroom/line/disco dancing, weight lifting [free weight, nautilus, universal-type], competitive tennis [doubles], intense gardening/hauling/tilling)
Vigorous Effort		e.g. running, high impact aerobic dance, competitive tennis [singles], swim training, jumping rope, bicycle racing, rigorous mountain biking, heavy lifting, hiking uphill or with a heavy backpack)