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: Freedieting.com

Enter your weight pounds   kilos
ANSWER ONLY ONE OF THESE QUESTIONS:
How many minutes of exercise?
  OR
How many Calories do you want to burn?
Results
Exercise
 
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
 
Bowling
 
Surfing
 
Sky Diving
 
Golf: carrying clubs
 
Gymnastics: general
 
Squash
 
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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