Fill first column with age in years, weight, and height (inches
or centimeters) or percent body fat (eg: 21.2); select appropriate
menu options. Fill the number of hours spent on respected activity
levels considering the example activities below. Decimal values
are allowed (e.g. 2.5, 0.25). The total must equal 24 hours;
"Total" is not a required entry. Use weighted average
values since activity levels probably vary from day to day. Keep
in mind, most people over estimate their activity level. Click
"Calculate" when complete.
The "Total Calorie" value can be considered when
planning a diet using the Food Exchange
- Sleeping, reclining
- Seated and standing activities, painting trades, driving,
laboratory work, typing, sewing, ironing, cooking, playing cards,
playing a musical instrument
- Walking on a level surface at 2.5 to 3 mph, garage work,
electrical trades, carpentry, restaurant trades, house cleaning,
child care, golf, sailing, table tennis
- Walking 3.5 to 4 mph, weeding and hoeing, carrying a load,
cycling, skiing, tennis, dancing, weight training including rest
- Walking with load uphill, tree felling, heavy manual digging,
basketball, climbing, football, soccer
Basal Energy Expenditure (BMR) calculated using the Harris
Benedict Equation (Height, Weight, and Sex) or Katch-McArdle
Formula (Body Composition).
Harris J, Benedict F. A biometric study of basal metabolism
in man. Washington D.C. Carnegie Institute of Washington. 1919.
Katch, Frank, Katch, Victor, McArdle, William. Exercise
Physiology: Energy, Nutrition, and Human Performance, 4th edition.
Williams & Wilkins, 1996.
Activity levels based on values reported by WHO (1985)
and Durnin and Passmore (1967).