Physical Activities

Physical Activity Information Page

Total Calories Expended from Leisure Time Physical Activity

Are you doing enough leisure time activity? To find out, check the activity category in your Physical Activity Results table. Look for those activities classified as “Leisure.” Check to see how many calories you expended for each of your leisure activities that are at least 3 METs, or Metabolic Equivalents or higher (only moderate and vigorous activity count). Add up the calories expended from these activities and compare your results to the table below:

Calories Expended

Message

1 to 149

The energy you expended from physical activity for the day is below 150 calories. To maintain or lose weight you need to increase the amount of physical activity you do daily.

** The 2005 Dietary Guidelines for Americans recommends at least 30 minutes of moderate-intensity physical activity on most days of the week to promote health and reduce the risk of chronic disease in adulthood. Thirty minutes of moderate intensity activity expends about 150 to 200 calories for an adult. Up to 60 minutes of such activity per day may be needed to prevent weight gain, but as much as 60 to 90 minutes may be needed to sustain weight loss in previously overweight people.

150 to 299

The energy you expended from physical activity for the day are within 150 and 299 calories. If you are at the lower end of the range (150-199), you should aim a bit higher (200-299) for weight management.

**Calorie expenditure for physical activity between 1000 and 2500 calories per week (about 150 to 350 per day) is necessary for maintaining long-term weight loss. This may be as much as 60 to 90 minutes per day of moderate intensity physical activity for some people.

300 to 400

The calories you expended from physical activity for the day are typical of an active person. If you can expend this amount over time, you will acquire many of the health benefits of physical activity.

401 to 499

The calories you expended from physical activity for the day are typical of a very active person. If you can expend this amount over time, your will acquire many of the health benefits of physical activity. Make sure to balance calories from food and beverages with calories expended; otherwise, some weight loss may occur.

>= 500

The calories you expended from physical activity for the day are typical of a very active person. If you can maintain this amount over time, you will acquire many of the health benefits of physical activity. However, calories expended of 500 calories or more per day could result in weight loss over time if not balanced with adequate food and beverage intake.

Calories Expended	Message
1 to 149	The energy you expended from physical activity for the day is below 150 calories. To maintain or lose weight you need to increase the amount of physical activity you do daily. ** The 2005 Dietary Guidelines for Americans recommends at least 30 minutes of moderate-intensity physical activity on most days of the week to promote health and reduce the risk of chronic disease in adulthood. Thirty minutes of moderate intensity activity expends about 150 to 200 calories for an adult. Up to 60 minutes of such activity per day may be needed to prevent weight gain, but as much as 60 to 90 minutes may be needed to sustain weight loss in previously overweight people.
150 to 299	The energy you expended from physical activity for the day are within 150 and 299 calories. If you are at the lower end of the range (150-199), you should aim a bit higher (200-299) for weight management. **Calorie expenditure for physical activity between 1000 and 2500 calories per week (about 150 to 350 per day) is necessary for maintaining long-term weight loss. This may be as much as 60 to 90 minutes per day of moderate intensity physical activity for some people.
300 to 400	The calories you expended from physical activity for the day are typical of an active person. If you can expend this amount over time, you will acquire many of the health benefits of physical activity.
401 to 499	The calories you expended from physical activity for the day are typical of a very active person. If you can expend this amount over time, your will acquire many of the health benefits of physical activity. Make sure to balance calories from food and beverages with calories expended; otherwise, some weight loss may occur.
>= 500	The calories you expended from physical activity for the day are typical of a very active person. If you can maintain this amount over time, you will acquire many of the health benefits of physical activity. However, calories expended of 500 calories or more per day could result in weight loss over time if not balanced with adequate food and beverage intake.