Name

Date of Birth 02/03/1975 Age

Gender Male
Weight (Kg) 77.00 Weight Band
Height (Cm) 170.0
Catagory
2200
Starting BMI 26.6 BMI Score
Sunday Monday
Chosen Activity Walking 3.0 mph,
moderate
Cycling, 12-13.9 mph,
moderate
Duraction (mins) 180 60
Calories Used 810 654
Week1 Week2
Calories intake each
week 8801.94 8801.94
Calories used in living
each week 15400 15400
Calories used in activity
plan each week
4529 4529
Difference between
calorie intake and use
-11127.06 -11127.06
Weight difference -1.44 -1.44
Weight this week 75.56 74.12
Updated BMI
26.1 25.6
Predicted weight and BMI tracker
Warren Malpass
Calories used in living
Personal Details
Male Inactive 31 -50
Activity Plan
Running, 9 mph (6.5 min mile)
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, cross country
Running, general
Running, on a track, team practice
Running, stairs, up
Track and field (shot, discus)
Track and field (high jump, pole vault)
Track and field (hurdles)
Archery
Badminton
Basketball game, competitive
Playing basketball, non game
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Running, training, pushing wheelchair
Billiards
Bowling
Boxing, in ring
Boxing, punching bag
Boxing, sparring
Coaching: football, basketball, soccer
Cricket (batting, bowling)
Croquet
Curling
Darts (wall or lawn)
Fencing
Football, competitive
Football, touch, flag, general
Football or baseball, playing catch
Frisbee playing, general
Frisbee, ultimate frisbee
Golf, general
Golf, walking and carrying clubs
Golf, driving range
Golf, miniature golf
Golf, walking and pulling clubs
Golf, using power cart
Gymnastics
Hacky sack
Handball
Handball, team
Hockey, field hockey
Hockey, ice hockey
Riding a horse, general
Horesback riding, saddling horse
Horseback riding, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horse racing, galloping
Horse grooming, moderate
Horseshoe pitching
Jai alai
Martial arts, judo, karate, jujitsu
Martial arts, kick boxing
Martial arts, tae kwan do
Krav maga training
Juggling
Kickball
Lacrosse
Orienteering
Playing paddleball
Paddleball, competitive
Polo
Racquetball, competitive
Playing racquetball
Rock climbing, ascending rock
Rock climbing, rappelling
Jumping rope, fast
Jumping rope, moderate
Jumping rope, slow
Rugby
Shuffleboard, lawn bowling
Skateboarding
Roller skating
Roller blading, in-line skating
Sky diving
Soccer, competitive
Playing soccer
Softball or baseball
Softball, officiating
Softball, pitching
Squash
Table tennis, ping pong
Tai chi
Playing tennis
Tennis, doubles
Tennis, singles
Trampoline
Volleyball, competitive
Playing volleyball
Volleyball, beach
Wrestling
Wallyball
Backpacking, Hiking with pack
Carrying infant, level ground
Carrying infant, upstairs
Carrying 16 to 24 lbs, upstairs
Carrying 25 to 49 lbs, upstairs
Standing, playing with children, light
Walk/run, playing with children, moderate
Walk/run, playing with children, vigorous
Carrying small children
Loading, unloading car
Climbing hills, carrying up to 9 lbs
Climbing hills, carrying 10 to 20 lb
Climbing hills, carrying 21 to 42 lb
Climbing hills, carrying over 42 lb
Walking downstairs
Hiking, cross country
Bird watching
Marching, rapidly, military
Children's games, hopscotch, dodgeball
Pushing stroller or walking with children
Pushing a wheelchair
Race walking
Rock climbing, mountain climbing
Walking using crutches
Walking the dog
Walking, under 2.0 mph, very slow
Walking 2.0 mph, slow
Walking 2.5 mph
Walking 3.0 mph, moderate
Walking 3.5 mph, brisk pace
Walking 3.5 mph, uphill
Walking 4.0 mph, very brisk
Walking 4.5 mph
Walking 5.0 mph
Boating, power, speed boat
Canoeing, camping trip
Canoeing, rowing, light
Canoeing, rowing, moderate
Canoeing, rowing, vigorous
Crew, sculling, rowing, competition
Kayaking
Paddle boat
Windsurfing, sailing
Sailing, competition
Sailing, yachting, ocean sailing
Skiing, water skiing
Ski mobiling
Skin diving, fast
Skin diving, moderate
Skin diving, scuba diving
Snorkeling
Surfing, body surfing or board surfing
Whitewater rafting, kayaking, canoeing
Swimming laps, freestyle, fast
Swimming laps, freestyle, slow
Swimming backstroke
Swimming breaststroke
Swimming butterfly
Swimming leisurely, not laps
Swimming sidestroke
Swimming synchronized
Swimming, treading water, fast, vigorous
Swimming, treading water, moderate
Water aerobics, water calisthenics
Water polo
Water volleyball
Water jogging
Diving, springboard or platform
Ice skating, < 9 mph
Ice skating, average speed
Ice skating, rapidly
Speed skating, ice, competitive
Cross country snow skiing, slow
Cross country skiing, moderate
Cross country skiing, vigorous
Cross country skiing, racing
Cross country skiing, uphill
Snow skiing, downhill skiing, light
Downhill snow skiing, moderate
Downhill snow skiing, racing
Sledding, tobagganing, luge
Snow shoeing
Snowmobiling
General housework
Cleaning gutters
Painting
Sit, playing with animals
Walk / run, playing with animals
Bathing dog
Mowing lawn, walk, power mower
Mowing lawn, riding mower
Walking, snow blower
Riding, snow blower
Shoveling snow by hand
Raking lawn
Gardening, general
Bagging grass, leaves
Watering lawn or garden
Weeding, cultivating garden
Carpentry, general
Carrying heavy loads
Carrying moderate loads upstairs
General cleaning
Cleaning, dusting
Taking out trash
Walking, pushing a wheelchair
Teach physical education,exercise class
Teach exercise classes (& participate)
39 Years
82
Over weight
Tuesday Wednesday Thursday
Cycling, 12-13.9 mph,
moderate
Cycling, 12-13.9 mph, moderate Cycling, 12-13.9 mph, moderate
60 60 60
654 654 654
Week3 Week4 Week5
8801.94 8801.94 8801.94
15400 15400 15400
4529 4529 4529
-11127.06 -11127.06 -11127.06
-1.44 -1.44 -1.44
72.67 71.23 69.79
25.1 24.6 24.1
Predicted weight and BMI tracker
Warren Malpass
Personal Details
Male Inactive 31 -50
Activity Plan
GET UP GET MOVING

Running, 9 mph (6.5 min mile)
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, cross country
Running, general
Running, on a track, team practice
Running, stairs, up
Track and field (shot, discus)
Track and field (high jump, pole vault)
Track and field (hurdles)
Archery
Badminton
Basketball game, competitive
Playing basketball, non game
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Running, training, pushing wheelchair
Billiards
Bowling
Boxing, in ring
Boxing, punching bag
Boxing, sparring
Coaching: football, basketball, soccer
Cricket (batting, bowling)
Croquet
Curling
Darts (wall or lawn)
Fencing
Football, competitive
Football, touch, flag, general
Football or baseball, playing catch
Frisbee playing, general
Frisbee, ultimate frisbee
Golf, general
Golf, walking and carrying clubs
Golf, driving range
Golf, miniature golf
Golf, walking and pulling clubs
Golf, using power cart
Gymnastics
Hacky sack
Handball
Handball, team
Hockey, field hockey
Hockey, ice hockey
Riding a horse, general
Horesback riding, saddling horse
Horseback riding, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horse racing, galloping
Horse grooming, moderate
Horseshoe pitching
Jai alai
Martial arts, judo, karate, jujitsu
Martial arts, kick boxing
Martial arts, tae kwan do
Krav maga training
Juggling
Kickball
Lacrosse
Orienteering
Playing paddleball
Paddleball, competitive
Polo
Racquetball, competitive
Playing racquetball
Rock climbing, ascending rock
Rock climbing, rappelling
Jumping rope, fast
Jumping rope, moderate
Jumping rope, slow
Rugby
Shuffleboard, lawn bowling
Skateboarding
Roller skating
Roller blading, in-line skating
Sky diving
Soccer, competitive
Playing soccer
Softball or baseball
Softball, officiating
Softball, pitching
Squash
Table tennis, ping pong
Tai chi
Playing tennis
Tennis, doubles
Tennis, singles
Trampoline
Volleyball, competitive
Playing volleyball
Volleyball, beach
Wrestling
Wallyball
Backpacking, Hiking with pack
Carrying infant, level ground
Carrying infant, upstairs
Carrying 16 to 24 lbs, upstairs
Carrying 25 to 49 lbs, upstairs
Standing, playing with children, light
Walk/run, playing with children, moderate
Walk/run, playing with children, vigorous
Carrying small children
Loading, unloading car
Climbing hills, carrying up to 9 lbs
Climbing hills, carrying 10 to 20 lb
Climbing hills, carrying 21 to 42 lb
Climbing hills, carrying over 42 lb
Walking downstairs
Hiking, cross country
Bird watching
Marching, rapidly, military
Children's games, hopscotch, dodgeball
Pushing stroller or walking with children
Pushing a wheelchair
Race walking
Rock climbing, mountain climbing
Walking using crutches
Walking the dog
Walking, under 2.0 mph, very slow
Walking 2.0 mph, slow
Walking 2.5 mph
Walking 3.0 mph, moderate
Walking 3.5 mph, brisk pace
Walking 3.5 mph, uphill
Walking 4.0 mph, very brisk
Walking 4.5 mph
Walking 5.0 mph
Boating, power, speed boat
Canoeing, camping trip
Canoeing, rowing, light
Canoeing, rowing, moderate
Canoeing, rowing, vigorous
Crew, sculling, rowing, competition
Kayaking
Paddle boat
Windsurfing, sailing
Sailing, competition
Sailing, yachting, ocean sailing
Skiing, water skiing
Ski mobiling
Skin diving, fast
Skin diving, moderate
Skin diving, scuba diving
Snorkeling
Surfing, body surfing or board surfing
Whitewater rafting, kayaking, canoeing
Swimming laps, freestyle, fast
Swimming laps, freestyle, slow
Swimming backstroke
Swimming breaststroke
Swimming butterfly
Swimming leisurely, not laps
Swimming sidestroke
Swimming synchronized
Swimming, treading water, fast, vigorous
Swimming, treading water, moderate
Water aerobics, water calisthenics
Water polo
Water volleyball
Water jogging
Diving, springboard or platform
Ice skating, < 9 mph
Ice skating, average speed
Ice skating, rapidly
Speed skating, ice, competitive
Cross country snow skiing, slow
Cross country skiing, moderate
Cross country skiing, vigorous
Cross country skiing, racing
Cross country skiing, uphill
Snow skiing, downhill skiing, light
Downhill snow skiing, moderate
Downhill snow skiing, racing
Sledding, tobagganing, luge
Snow shoeing
Snowmobiling
General housework
Cleaning gutters
Painting
Sit, playing with animals
Walk / run, playing with animals
Bathing dog
Mowing lawn, walk, power mower
Mowing lawn, riding mower
Walking, snow blower
Riding, snow blower
Shoveling snow by hand
Raking lawn
Gardening, general
Bagging grass, leaves
Watering lawn or garden
Weeding, cultivating garden
Carpentry, general
Carrying heavy loads
Carrying moderate loads upstairs
General cleaning
Cleaning, dusting
Taking out trash
Walking, pushing a wheelchair
Teach physical education,exercise class
Teach exercise classes (& participate)
Friday Saturday Total
Cycling, 12-13.9 mph,
moderate
Mowing lawn, walk, power
mower
60 60 540
654 449 4529
Week6 Week7 Week8 Week9 Week10
8801.94 8801.94 8801.94 8801.94 8801.94
15400 15400 15400 15400 15400
4529 4529 4529 4529 4529
-11127.06 -11127.06 -11127.06 -11127.06 -11127.06
-1.44 -1.44 -1.44 -1.44 -1.44
68.35 66.91 65.46 64.02 62.58
23.6 23.2 22.7 22.2 21.7
Predicted weight and BMI tracker
Activity Plan
GET UP GET MOVING
Running, 9 mph (6.5 min mile)
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, cross country
Running, general
Running, on a track, team practice
Running, stairs, up
Track and field (shot, discus)
Track and field (high jump, pole vault)
Track and field (hurdles)
Archery
Badminton
Basketball game, competitive
Playing basketball, non game
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Running, training, pushing wheelchair
Billiards
Bowling
Boxing, in ring
Boxing, punching bag
Boxing, sparring
Coaching: football, basketball, soccer
Cricket (batting, bowling)
Croquet
Curling
Darts (wall or lawn)
Fencing
Football, competitive
Football, touch, flag, general
Football or baseball, playing catch
Frisbee playing, general
Frisbee, ultimate frisbee
Golf, general
Golf, walking and carrying clubs
Golf, driving range
Golf, miniature golf
Golf, walking and pulling clubs
Golf, using power cart
Gymnastics
Hacky sack
Handball
Handball, team
Hockey, field hockey
Hockey, ice hockey
Riding a horse, general
Horesback riding, saddling horse
Horseback riding, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horse racing, galloping
Horse grooming, moderate
Horseshoe pitching
Jai alai
Martial arts, judo, karate, jujitsu
Martial arts, kick boxing
Martial arts, tae kwan do
Krav maga training
Juggling
Kickball
Lacrosse
Orienteering
Playing paddleball
Paddleball, competitive
Polo
Racquetball, competitive
Playing racquetball
Rock climbing, ascending rock
Rock climbing, rappelling
Jumping rope, fast
Jumping rope, moderate
Jumping rope, slow
Rugby
Shuffleboard, lawn bowling
Skateboarding
Roller skating
Roller blading, in-line skating
Sky diving
Soccer, competitive
Playing soccer
Softball or baseball
Softball, officiating
Softball, pitching
Squash
Table tennis, ping pong
Tai chi
Playing tennis
Tennis, doubles
Tennis, singles
Trampoline
Volleyball, competitive
Playing volleyball
Volleyball, beach
Wrestling
Wallyball
Backpacking, Hiking with pack
Carrying infant, level ground
Carrying infant, upstairs
Carrying 16 to 24 lbs, upstairs
Carrying 25 to 49 lbs, upstairs
Standing, playing with children, light
Walk/run, playing with children, moderate
Walk/run, playing with children, vigorous
Carrying small children
Loading, unloading car
Climbing hills, carrying up to 9 lbs
Climbing hills, carrying 10 to 20 lb
Climbing hills, carrying 21 to 42 lb
Climbing hills, carrying over 42 lb
Walking downstairs
Hiking, cross country
Bird watching
Marching, rapidly, military
Children's games, hopscotch, dodgeball
Pushing stroller or walking with children
Pushing a wheelchair
Race walking
Rock climbing, mountain climbing
Walking using crutches
Walking the dog
Walking, under 2.0 mph, very slow
Walking 2.0 mph, slow
Walking 2.5 mph
Walking 3.0 mph, moderate
Walking 3.5 mph, brisk pace
Walking 3.5 mph, uphill
Walking 4.0 mph, very brisk
Walking 4.5 mph
Walking 5.0 mph
Boating, power, speed boat
Canoeing, camping trip
Canoeing, rowing, light
Canoeing, rowing, moderate
Canoeing, rowing, vigorous
Crew, sculling, rowing, competition
Kayaking
Paddle boat
Windsurfing, sailing
Sailing, competition
Sailing, yachting, ocean sailing
Skiing, water skiing
Ski mobiling
Skin diving, fast
Skin diving, moderate
Skin diving, scuba diving
Snorkeling
Surfing, body surfing or board surfing
Whitewater rafting, kayaking, canoeing
Swimming laps, freestyle, fast
Swimming laps, freestyle, slow
Swimming backstroke
Swimming breaststroke
Swimming butterfly
Swimming leisurely, not laps
Swimming sidestroke
Swimming synchronized
Swimming, treading water, fast, vigorous
Swimming, treading water, moderate
Water aerobics, water calisthenics
Water polo
Water volleyball
Water jogging
Diving, springboard or platform
Ice skating, < 9 mph
Ice skating, average speed
Ice skating, rapidly
Speed skating, ice, competitive
Cross country snow skiing, slow
Cross country skiing, moderate
Cross country skiing, vigorous
Cross country skiing, racing
Cross country skiing, uphill
Snow skiing, downhill skiing, light
Downhill snow skiing, moderate
Downhill snow skiing, racing
Sledding, tobagganing, luge
Snow shoeing
Snowmobiling
General housework
Cleaning gutters
Painting
Sit, playing with animals
Walk / run, playing with animals
Bathing dog
Mowing lawn, walk, power mower
Mowing lawn, riding mower
Walking, snow blower
Riding, snow blower
Shoveling snow by hand
Raking lawn
Gardening, general
Bagging grass, leaves
Watering lawn or garden
Weeding, cultivating garden
Carpentry, general
Carrying heavy loads
Carrying moderate loads upstairs
General cleaning
Cleaning, dusting
Taking out trash
Walking, pushing a wheelchair
Teach physical education,exercise class
Teach exercise classes (& participate)
59.00
Cycling, mountain bike, bmx
502
Cycling, <10 mph, leisure bicycling
236
Cycling, >20 mph, racing
944
Female Active 14 - 18 2400
Cycling, 10-11.9 mph, light
354
Female Active 19 - 30 2400
Cycling, 12-13.9 mph, moderate
472
Female Active 31 -50 2200
Cycling, 14-15.9 mph, vigorous
590
Female Active 4 - 8 1400
Cycling, 16-19 mph, very fast, racing
708
Female Active 51+ 2000
Unicycling
295
Female Active 9 - 13 1800
Stationary cycling, very light
177
Female Child Active 1000
Stationary cycling, light
325
Female Child inactive 1000
Stationary cycling, moderate
413
Female Child Moderatley Active1000
Stationary cycling, vigorous
620
Female Inactive 14 - 18 1800
Stationary cycling, very vigorous
738
Female Inactive 19 - 30 2000
Calisthenics, vigorous, pushups, situps 472
Female Inactive 31 -50 1800
Calisthenics, light
207
Female Inactive 4 - 8 1200
Circuit training, minimal rest
472
Female Inactive 51+ 1600
Weight lifting, body building, vigorous
354
Female Inactive 9 - 13 1600
Weight lifting, light workout 177
Female Moderatley active 14 - 18 2000
Health club exercise
325
Female Moderatley active 19 - 30 2000
Stair machine
531
Female Moderatley active 31 -50 2000
Rowing machine, light
207
Female Moderatley active 4 - 81400
Rowing machine, moderate
413
Female Moderatley active 51+ 1800
Rowing machine, vigorous 502
Female Moderatley active 9 - 131600
Rowing machine, very vigorous
708
Male Active 14 - 18 2800
Ski machine
413
Male Active 19 - 30 3000
Aerobics, low impact 295
Male Active 31 -50 2800
Aerobics, high impact
413
Male Active 4 - 8 1600
Aerobics, step aerobics
502
Male Active 51+ 2400
Aerobics, general
384
Male Active 9 - 13 200
Jazzercise
354
Male Child Active 1000
Stretching, hatha yoga
236
Male Child inactive 1000
Mild stretching
148
Male Child Moderatley Active 1000
Instructing aerobic class
354
Male Inactive 14 - 18 2200
Water aerobics
236
Male Inactive 19 - 30 2400
Ballet, twist, jazz, tap 266
Male Inactive 31 -50 2200
Ballroom dancing, slow
177
Male Inactive 4 - 8 1400
Ballroom dancing, fast
325
Male Inactive 51+ 2000
Running, 5 mph (12 minute mile)
472
Male Inactive 9 - 13 1800
Running, 5.2 mph (11.5 minute mile)
531
Male Moderatley active 14 - 182400
Running, 6 mph (10 min mile)
590
Male Moderatley active 19 - 302600
Running, 6.7 mph (9 min mile)
649
Weight band of individual in Kg / Calories burned Category Daily
Calories
used in
Living (BMR)
Activity, Exercise or Sport (1 hour)
Male Moderatley active 31 -50 2400
Running, 7 mph (8.5 min mile)
679
Male Moderatley active 4 - 8 1400
Running, 7.5mph (8 min mile)
738
Male Moderatley active 51+ 2200
Running, 8 mph (7.5 min mile)
797
Male Moderatley active 9 - 13 1800
Running, 8.6 mph (7 min mile) 826
Running, 9 mph (6.5 min mile)
885
Running, 10 mph (6 min mile)
944
Running, 10.9 mph (5.5 min mile)
1062
Running, cross country
531
Running, general
472
Running, on a track, team practice
590
Running, stairs, up
885
Track and field (shot, discus)
236
Track and field (high jump, pole vault)
354
Track and field (hurdles)
590
Archery
207
Badminton
266
Basketball game, competitive
472
Playing basketball, non game
354
Basketball, officiating
413
Basketball, shooting baskets
266
Basketball, wheelchair
384
Running, training, pushing wheelchair
472
Billiards
148
Bowling
177
Boxing, in ring
708
Boxing, punching bag
354
Boxing, sparring
531
Coaching: football, basketball, soccer
236
Cricket (batting, bowling)
295
Croquet
148
Curling
236
Darts (wall or lawn)
148
Fencing
354
Football, competitive
531
Football, touch, flag, general
472
Football or baseball, playing catch
148
Frisbee playing, general
177
Frisbee, ultimate frisbee
472
Golf, general
266
Golf, walking and carrying clubs
266
Golf, driving range
177
Golf, miniature golf
177
Golf, walking and pulling clubs
254
Golf, using power cart
207
Gymnastics
236
Hacky sack
236
Handball
708
Handball, team
472
Hockey, field hockey
472
Hockey, ice hockey
472
Riding a horse, general
236
Horesback riding, saddling horse
207
Horseback riding, grooming horse
207
Horseback riding, trotting
384
Horseback riding, walking
148
Horse racing, galloping
472
Horse grooming, moderate
354
Horseshoe pitching
177
Jai alai
708
Martial arts, judo, karate, jujitsu
590
Martial arts, kick boxing
590
Martial arts, tae kwan do
590
Krav maga training
590
Juggling
236
Kickball
413
Lacrosse
472
Orienteering
531
Playing paddleball
354
Paddleball, competitive
590
Polo
472
Racquetball, competitive
590
Playing racquetball
413
Rock climbing, ascending rock
649
Rock climbing, rappelling
472
Jumping rope, fast
708
Jumping rope, moderate
590
Jumping rope, slow
472
Rugby
590
Shuffleboard, lawn bowling
177
Skateboarding
295
Roller skating
413
Roller blading, in-line skating
708
Sky diving
177
Soccer, competitive
590
Playing soccer
413
Softball or baseball
295
Softball, officiating
236
Softball, pitching
354
Squash
708
Table tennis, ping pong
236
Tai chi
236
Playing tennis
413
Tennis, doubles
354
Tennis, singles
472
Trampoline
207
Volleyball, competitive
472
Playing volleyball
177
Volleyball, beach
472
Wrestling
354
Wallyball
413
Backpacking, Hiking with pack
413
Carrying infant, level ground
207
Carrying infant, upstairs
295
Carrying 16 to 24 lbs, upstairs
354
Carrying 25 to 49 lbs, upstairs
472
Standing, playing with children, light
165
Walk/run, playing with children, moderate
236
Walk/run, playing with children, vigorous
295
Carrying small children
177
Loading, unloading car
177
Climbing hills, carrying up to 9 lbs
413
Climbing hills, carrying 10 to 20 lb
443
Climbing hills, carrying 21 to 42 lb
472
Climbing hills, carrying over 42 lb
531
Walking downstairs
177
Hiking, cross country
354
Bird watching
148
Marching, rapidly, military
384
Children's games, hopscotch, dodgeball
295
Pushing stroller or walking with children
148
Pushing a wheelchair
236
Race walking
384
Rock climbing, mountain climbing
472
Walking using crutches
295
Walking the dog
177
Walking, under 2.0 mph, very slow
118
Walking 2.0 mph, slow
148
Walking 2.5 mph
177
Walking 3.0 mph, moderate
195
Walking 3.5 mph, brisk pace
224
Walking 3.5 mph, uphill
354
Walking 4.0 mph, very brisk
295
Walking 4.5 mph
372
Walking 5.0 mph
472
Boating, power, speed boat
148
Canoeing, camping trip
236
Canoeing, rowing, light
177
Canoeing, rowing, moderate
413
Canoeing, rowing, vigorous
708
Crew, sculling, rowing, competition
708
Kayaking
295
Paddle boat
236
Windsurfing, sailing
177
Sailing, competition
295
Sailing, yachting, ocean sailing
177
Skiing, water skiing
354
Ski mobiling
413
Skin diving, fast
944
Skin diving, moderate
738
Skin diving, scuba diving
413
Snorkeling
295
Surfing, body surfing or board surfing
177
Whitewater rafting, kayaking, canoeing
295
Swimming laps, freestyle, fast
590
Swimming laps, freestyle, slow
413
Swimming backstroke
413
Swimming breaststroke
590
Swimming butterfly
649
Swimming leisurely, not laps
354
Swimming sidestroke
472
Swimming synchronized
472
Swimming, treading water, fast, vigorous
590
Swimming, treading water, moderate
236
Water aerobics, water calisthenics
236
Water polo
590
Water volleyball
177
Water jogging
472
Diving, springboard or platform
177
Ice skating, < 9 mph
325
Ice skating, average speed
413
Ice skating, rapidly
531
Speed skating, ice, competitive
885
Cross country snow skiing, slow
413
Cross country skiing, moderate
472
Cross country skiing, vigorous
531
Cross country skiing, racing
826
Cross country skiing, uphill
974
Snow skiing, downhill skiing, light
295
Downhill snow skiing, moderate
354
Downhill snow skiing, racing
472
Sledding, tobagganing, luge
413
Snow shoeing
472
Snowmobiling
207
General housework
207
Cleaning gutters
295
Painting
266
Sit, playing with animals
148
Walk / run, playing with animals
236
Bathing dog
207
Mowing lawn, walk, power mower
325
Mowing lawn, riding mower
148
Walking, snow blower
207
Riding, snow blower
177
Shoveling snow by hand
354
Raking lawn
254
Gardening, general
236
Bagging grass, leaves
236
Watering lawn or garden
89
Weeding, cultivating garden
266
Carpentry, general
207
Carrying heavy loads
472
Carrying moderate loads upstairs
472
General cleaning
207
Cleaning, dusting
148
Taking out trash
177
Walking, pushing a wheelchair
236
Teach physical education,exercise class
236
Teach exercise classes (& participate) 384
73.00 82.00 93.00
598 695 791
281 327 372
1126 1308 1489
422 490 558
563 654 745
704 817 931
844 981 1117
352 409 465
211 245 279
387 449 512
493 572 651
739 858 977
880 1022 1163
563 654 745
246 286 326
563 654 745
422 490 558
211 245 279
387 449 512
633 735 838
246 286 326
493 572 651
598 695 791
844 981 1117
493 572 651
352 409 465
493 572 651
598 695 791
457 531 605
422 490 558
281 327 372
176 204 233
422 490 558
281 327 372
317 368 419
211 245 279
387 449 512
563 654 745
633 735 838
704 817 931
774 899 1024
Weight band of individual in Kg / Calories burned
809 940 1070
880 1022 1163
950 1103 1256
985 1144 1303
1056 1226 1396
1126 1308 1489
1267 1471 1675
633 735 838
563 654 745
704 817 931
1056 1226 1396
281 327 372
422 490 558
704 817 931
246 286 326
317 368 419
563 654 745
422 490 558
493 572 651
317 368 419
457 531 605
563 654 745
176 204 233
211 245 279
844 981 1117
422 490 558
633 735 838
281 327 372
352 409 465
176 204 233
281 327 372
176 204 233
422 490 558
633 735 838
563 654 745
176 204 233
211 245 279
563 654 745
317 368 419
317 368 419
211 245 279
211 245 279
303 351 400
246 286 326
281 327 372
281 327 372
844 981 1117
563 654 745
563 654 745
563 654 745
281 327 372
246 286 326
246 286 326
457 531 605
176 204 233
563 654 745
422 490 558
211 245 279
844 981 1117
704 817 931
704 817 931
704 817 931
704 817 931
281 327 372
493 572 651
563 654 745
633 735 838
422 490 558
704 817 931
563 654 745
704 817 931
493 572 651
774 899 1024
563 654 745
844 981 1117
704 817 931
563 654 745
704 817 931
211 245 279
352 409 465
493 572 651
844 981 1117
211 245 279
704 817 931
493 572 651
352 409 465
281 327 372
422 490 558
844 981 1117
281 327 372
281 327 372
493 572 651
422 490 558
563 654 745
246 286 326
563 654 745
211 245 279
563 654 745
422 490 558
493 572 651
493 572 651
246 286 326
352 409 465
422 490 558
563 654 745
197 229 261
281 327 372
352 409 465
211 245 279
211 245 279
493 572 651
528 613 698
563 654 745
633 735 838
211 245 279
422 490 558
176 204 233
457 531 605
352 409 465
176 204 233
281 327 372
457 531 605
563 654 745
352 409 465
211 245 279
141 163 186
176 204 233
211 245 279
232 270 307
267 311 354
422 490 558
352 409 465
443 515 586
563 654 745
176 204 233
281 327 372
211 245 279
493 572 651
844 981 1117
844 981 1117
352 409 465
281 327 372
211 245 279
352 409 465
211 245 279
422 490 558
493 572 651
1126 1308 1489
880 1022 1163
493 572 651
352 409 465
211 245 279
352 409 465
704 817 931
493 572 651
493 572 651
704 817 931
774 899 1024
422 490 558
563 654 745
563 654 745
704 817 931
281 327 372
281 327 372
704 817 931
211 245 279
563 654 745
211 245 279
387 449 512
493 572 651
633 735 838
1056 1226 1396
493 572 651
563 654 745
633 735 838
985 1144 1303
1161 1348 1536
352 409 465
422 490 558
563 654 745
493 572 651
563 654 745
246 286 326
246 286 326
352 409 465
317 368 419
176 204 233
281 327 372
246 286 326
387 449 512
176 204 233
246 286 326
211 245 279
422 490 558
303 351 400
281 327 372
281 327 372
106 123 140
317 368 419
246 286 326
563 654 745
563 654 745
246 286 326
176 204 233
211 245 279
281 327 372
281 327 372
457 531 605
Food Calories per 100g Portion Size (g) Calories
Breakfast All Bran 100 50 50
Skimmed milk 47 20 9.4
N/A 0 50 0
Lunch Cheese sandwich 315 150 472.5
Fruit yoghurt 94 50 47
bannana 89 100 89
Tea Grilled Chicken Breast 195 300 585
white rice 129 100 129
frozen peas 77 50 38.5
1420.40
Food Calories per 100g Portion Size (g) Calories
Breakfast Porridge 374 200 748
Skimmed milk 47 20 9.4
bannana 89 10 8.9
Lunch ham 163 20 32.6
boiled egg 154 50 77
mixed salad greens 17 20 3.4
Tea Tuna in water 116 35 40.6
Penne Pasta 157 140 219.8
pasta sauce 69 63 43.47
1183.17
Food Calories per 100g Portion Size (g) Calories
Breakfast porridge 374 100 374
Skimmed milk 47 100 47
Fruit yoghurt 94 100 94
Lunch toast 272 25 68
Baked Beans 151 100 151
bannana 89 105 93.45
Tea oven chips 158 100 158
baked fish 126 85 107.1
frozen peas 77 30 23.1
1115.65
Food Calories per 100g Portion Size (g) Calories
Breakfast All Bran 100 50 50
Skimmed milk 47 20 9.4
Apples 52 100 52
Lunch greek salad 101 150 151.5
Diet Day 1
Diet Day 2
Total Calories
Diet Week Day 3
Total Calories
Diet Day 4
Total Calories
Fruit yoghurt 94 50 47
ham 163 50 81.5
Tea Grilled Chicken Breast 195 300 585
white rice 129 100 129
boiled egg 154 50 77
1182.40
Food Calories per 100g Portion Size (g) Calories
Breakfast Porridge 374 200 748
Skimmed milk 47 20 9.4
boiled egg 154 100 154
Lunch ham 163 20 32.6
boiled egg 154 50 77
mixed salad greens 17 20 3.4
Tea Tuna in water 116 35 40.6
Penne Pasta 157 140 219.8
pasta sauce 69 63 43.47
1328.27
Food Calories per 100g Portion Size (g) Calories
Breakfast toast 272 50 136
boiled egg 154 100 154
All Bran 100 50 50
Lunch toast 272 25 68
Pork Sausage 304 100 304
bannana 89 105 93.45
Tea oven chips 158 100 158
baked fish 126 85 107.1
frozen peas 77 30 23.1
1093.65
Food Calories per 100g Portion Size (g) Calories
Breakfast boiled egg 154 50 77
toast 272 20 54.4
All Bran 100 50 50
Lunch Pork Sausage 304 150 456
apple 52 50 26
N/A 0 0
Tea Grilled Chicken Breast 195 300 585
white rice 129 100 129
greek salad 101 100 101
1478.40
Total Calories
Diet week 1 Day 5
Total Calories
Diet Day 6
Total Calories
Diet Day 7
Total Calories
8801.94 Total Calories for week
Food List Calories per 100g
All Bran 100
Baked Beans 151
fish fingers 65
N/A 0
Apples 52
Brown Bread 246
Beef Burger 276
Pork Sausage 304
Grilled Chicken Breast 195
Skimmed milk 47
ham 163
Fruit yoghurt 94
Choc Biscuit 481
Oven Chips 158
Cheese sandwich 315
white rice 129
frozen peas 77
Penne Pasta 157
boiled egg 154
pasta sauce 69
bannana 89
Tuna in water 116
mixed salad greens 17
Chicken breast 195
Apple 52
Porridge 374
toast 272
baked fish 126
greek salad 101
Food List
Male
Female
BMI Categories:
18.5
Under Weight
24.9
Normal
29.9
Over weight
30
Obesity