Activity CalculatorActivityCalculator

After you know what your caloric deficit is from using the weight loss estimator, it's time to find some exercises you can do to help meet your caloric deficit. Enter your information below and look for the exercises that interest you.

Calculator Source:

Enter your weight pounds   kilos
How many minutes of exercise?
How many Calories do you want to burn?
Aerobics: low impact
Aerobics: high impact
Aerobics, Step: low impact
Aerobics, Step: high impact
Bicycling, Stationary: moderate
Bicycling, Stationary: vigorous
Rowing, Stationary: general
Ski Machine: general
Weight Lifting: general
Basketball: playing a game
Bicycling: BMX or mountain
Bicycling: 12-13.9 mph
Boxing: sparring
Football: touch, flag, general
Golf: using cart
Handball: general
Horseback Riding: general
Martial Arts: general
Racquetball: casual, general
Rock Climbing: ascending
Rope Jumping
Running: 5.2 mph (11.5 min/mile)
Running: 6 mph (10 min/mile)
Running: 6.7 mph (9 min/mile)
Running: cross-country
Skiing: cross-country
Skiing: downhill
Swimming: general
Volleyball: non-competitive, general play
Volleyball: beach
Walk: 4 mph (15 min/mile)
Walk: 4.5 mph (13 min/mile)
Water Polo
Whitewater: rafting, kayaking
Water Skiing
Tennis: general
Rollerblade (inline) Skating
Ice Skating: general
Circuit Training: general
Stair Step Machine: general
Sky Diving
Golf: carrying clubs
Gymnastics: general
Hiking: cross-country

TIP: The human body is excellent at adapting to frequent exercises so calories are used more efficiently -- so less calories are burned overtime (it's a survival mechanism). So try mixing up your exercises every once and a while.

About this tool:

Exercising requires expending energy. Food energy is typically measured in kilocalorie's (otherwise known as calories). One pound of fat contains 3,500 calories so it would take a significant amount of exercise to burn fat. Results are usually better when a diet is paired with exercising.

The Activity calculator should be used as a guideline only. The amount of calories burned will vary depending on muscle mass, metabolism, and other factors. It's important to consult with a doctor prior to starting an exercise program to ensure you are clear for physical activities.

Source: The figures for this calculator are from the American College of Sports Medicine (ASCM)

Disclaimer: This tool is not intended to replace the guidance of a health care professional. This tool is intended for adults 18 years of age and older.


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