Instructions: Select activities desired from the
alphabetical list below. Press key of first letter of activity desired or
scroll through list. Enter number of minutes you spent doing the activity. Click on "Compute" button to see results.
Weight lbs.
(required)
Activity ListMETs Time min. Exer.
cal
Physical Activity METS
Exercise Time min.
Exercise Calories
For good health, the American College of Sports Medicine and the Centers for Disease Control and Prevention recommend burning at least 200-300 exercise calories per day
for good health. Expend at least 1,200 to 1,500 cal per week to get good changes in HDL cholesterol. In the Harvard
Alumni Study, people who exercised 2,000 calories or more per week cut their risk of heart disease in half.
For weight loss, the Institute of Medicine (IOM) recommends an hour
of moderate exercise daily for weight maintenance. That is equivalent to
about 300-450 exercise calories daily if you walk briskly for an hour.
Dietary calorie intake also needs to be decreased to lose weight. Reduce calorie intake by 500 calories per day and expend 300-500 exercise calories per day to lose 1-2 pounds of fat per week.
Note: All health information and
guidelines are intended for healthy populations to encourage healthy
lifestyles. They are not intended to take the place of advice by your
doctor. If you have health problems, ask your doctor for specific
guidance.
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