🏃‍♂️ Physical Activity Calculator

Track your daily activities, calculate calories burned, and meet WHO health guidelines

ℹ️ Track Activities: Add all your activities for today to see total calories burned and intensity breakdown.

⚖️ Your Weight

Used to calculate calories burned

ℹ️ WHO Guidelines: Aim for 150 minutes of moderate-intensity OR 75 minutes of vigorous-intensity activity per week.

🎯 Fitness Goal

🏃 Moderate Activity (min/week)

Brisk walking, dancing, gardening

🔥 Vigorous Activity (min/week)

Running, swimming, cycling fast

💪 Strength Training (days/week)

Weight training, resistance exercises

ℹ️ PAL (Physical Activity Level): Helps determine your Total Daily Energy Expenditure (TDEE) for calorie planning.

💼 Occupation Type

🏋️ Structured Exercise

⚡ Exercise Intensity

📈 Progress Tracking: View your activity history, track streaks, and see your improvement over time.

🎯 Personal Goal

📊 Time Period

What is Physical Activity?

Physical activity is any movement that uses energy from your muscles. It includes walking, sports, housework, and exercise. Regular activity strengthens your heart, improves mental health, builds strong bones, and helps control weight.

Activity Categories:

Light (< 3 METs) + Moderate (3-6 METs) + Vigorous (> 6 METs) = Total Daily Activity

📝 Daily Activity Example:

Light: Sitting quietly, light housework (30 min)
Moderate: Brisk walking, gardening (45 min)
Vigorous: Running, swimming (25 min)

Total: 100 minutes active

The World Health Organization recommends 150 minutes of moderate activity or 75 minutes of vigorous activity per week for adults.

MET Values and Calories

MET measures the energy cost of activities. One MET equals resting energy use. Higher MET values mean more intense activities that burn more calories.

Calorie Burn Formula:

Calories = MET × Weight (kg) × Duration (hours)

📝 Example:

Running (8 METs) × 70 kg × 0.5 hours = 280 calories

MET values help compare activities and estimate calorie burn accurately.

WHO Activity Guidelines

The World Health Organization provides evidence-based activity recommendations for health and disease prevention.

Adults (18-64 years):

150 minutes moderate-intensity OR 75 minutes vigorous-intensity per week
Muscle-strengthening activities 2+ days per week
Break sedentary time with short activity bouts

📊 Meeting Guidelines:

Option 1: 30 min brisk walking, 5 days/week
Option 2: 25 min running, 3 days/week
Plus: 2-3 strength training sessions

Activity Intensity Levels

Activities are classified by intensity based on MET values and how they feel.

Light Intensity (< 3 METs)

Minimal effort, can sustain for long periods. Good for beginners.

Examples: Slow walking, light housework
How it feels: Easy to breathe and talk

Moderate Intensity (3-6 METs)

Increases heart rate but allows conversation. Foundation of fitness programs.

Examples: Brisk walking, cycling, dancing
How it feels: Can talk but not sing

Vigorous Intensity (> 6 METs)

Significantly increases heart rate and breathing. Builds endurance.

Examples: Running, swimming laps, HIIT
How it feels: Difficult to talk

PAL and TDEE Explained

Your Physical Activity Level (PAL) determines your Total Daily Energy Expenditure (TDEE) – total calories burned daily.

TDEE Formula:

TDEE = BMR × PAL

📊 PAL Categories:

1.2 Sedentary: Desk job, little exercise
1.55 Moderately Active: Moderate exercise 3-5 days/week
1.725 Very Active: Hard exercise 6-7 days/week

Example: BMR 1,500 × PAL 1.55 = 2,325 calories TDEE for weight maintenance.

Author

Manish Kumar

Hi, I’m Manish, a NASM-certified fitness and nutrition coach with over 10 years of experience helping people build strength, lose fat, and live healthier lives.

My journey started in the gym, fueled by a passion for understanding how the body moves and grows. Over time, I’ve helped many people achieve real, lasting results through smart training and simple, sustainable habits.

I specialize in gym-based workouts, with a strong focus on lifting technique, biomechanics, and practical exercise science.

Through Better Life Fitness, I share the tools, tips, and insights that have worked for me and my clients — to help you start your own fitness journey with confidence and clarity.