Tools & Calculators

Physical activity is the second largest factor contributing to a person's daily caloric requirements and is the most variable. This number changes based on the frequency, intensity, and duration of a person's workouts. When weight loss is a goal, regular physical activity is the most effective way to increase the body's caloric expenditure.

How often a person works out (frequency), the level of effort put forth during exercise (intensity), and the length of the workout session (duration) all combine to contribute to a person's calories burned through physical activity each week. Calories burned through physical activity (plus daily resting metabolic rate) and calories consumed through the diet can be tracked on a weekly basis to come up with a reasonable estimate of a person's calorie balance.

This information can be used to help you manage your weight. While many factors influence the rate of a person's change in weight over time, caloric intake and expenditure play a role in weight changes and maintenance. To change weight by 1 pound (0.45 kg), caloric intake must be decreased or increased by 3,500 calories. For weight loss, it is advisable to reduce daily caloric intake by 250 calories per day and to increase daily expenditure (through exercise) by 250 calories. This 500-calorie difference, when multiplied by seven, creates a weekly negative caloric balance that may result in a loss of 1 pound (0.45 kg). Most health organizations recommend a weight-loss rate of no more than 1 to 2 pounds (0.45 kg to 0.91 kg) per week.

To determine your caloric expenditure during typical physical activities, select the specific activity along with the intensity (if provided) from the menu below. You will also need to input the activity duration and your body weight.