๐Ÿฝ๏ธ Meal Planner Create Meal Plans
๐Ÿ“š๐Ÿšด Activity Plan List View Activity Plans

๐Ÿšด Intelligent Activity Planner

Activity Planner
๐Ÿ“‹ How It Works

You will be pairing Meal Plans with Activity Plans to create objective focused Body Plans. Intelligent Meal Planning aims to meet goals such as nutritio, diets or body objectives like weight loss, gain or bulking. Or maybe avoiding intolerances or improving gut health. This Activity Planning module will be supportive of these goals and will add a crucial dimension missing with other activity planning programs. You will use MET science to quantify not just exercise (EAT) but also and non-exercise (NEAT) activities and plan both their mix and contribution to your body goals. If formal exercise is not for you, thats okay. Use the non-exercise (NEAT) options provided by Activity Planner.
Your activity objectives were assessed by the Body Objectives module. You can change them or just launch into activity options. Select a MET rate and duration for the activities you like using the info links. Thats it! Click generate and your intelligent Activity Plan is ready to be viewed and paired with any Meal Plan to create a personal Body Plan designed to meet your personal objectives
Scroll up. Click ‘Next’ to get started…

* Important: Read More Read Less

Activity Objectives

Fixed when you defined Body Objectives


Weight not found in data.

NEAT : Recreational

Walk

more info…

Calories Burned: 0
Less Info…

Locomotion achieved by moving on foot at a pace slower than a run. One foot is always in contact with the ground.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Jog

more info…

Calories Burned: 0
Less Info…

A form of running at a slow or moderate pace, typically with a relaxed gait.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Run

more info…

Calories Burned: 0
Less Info…

Rapid locomotion on foot involving a ballistic airborne phase where both feet are off the ground.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Sslight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Swim

more info…

Calories Burned: 0
Less Info…

Propelling oneself through water using coordinated body movements.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Cycle

more info…

Calories Burned: 0
Less Info…

Riding a bicycle, using pedals to propel the vehicle forward.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

NEAT : Sport Activity

Soccer

more info…

Calories Burned: 0
Less Info…

A team sport played with a ball, primarily using the feet, to score by getting the ball into the opposing goal.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Football

more info…

Calories Burned: 0
Less Info…

A team sport involving two teams attempting to advance a ball down a field by running or passing, scoring by crossing into the opposing team’s end zone.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Swimming

more info…

Calories Burned: 0
Less Info…

The activity or sport of propelling oneself through water using limbs and body movements.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Rugby

more info…

Calories Burned: 0
Less Info…

A team sport played with an oval ball that is run with, passed, and kicked. Involves tackling and scrums.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Cricket

more info…

Calories Burned: 0
Less Info…

A bat-and-ball sport played between two teams of 11 players. Involves batting, bowling, and fielding.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Netball

more info…

Calories Burned: 0
Less Info…

A team sport played with a ball passed between players on court, aiming to shoot the ball through a net.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Badminton

more info…

Calories Burned: 0
Less Info…

A racket sport played with a shuttlecock, involving striking the shuttlecock over a net.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Tennis

more info…

Calories Burned: 0
Less Info…

A racket sport played between two players (singles) or two teams of two players (doubles), involving striking a ball over a net.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Darts

more info…

Calories Burned: 0
Less Info…

Competition darts usually played in pub and clubs

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

NEAT: Occupational Activity

Sitting

more info…

Calories Burned: 0
Less Info…

Maintaining a seated position. For example desk, counter, reception jobs

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Computer/Admin

more info…

Calories Burned: 0
Less Info…

Performing tasks involving computers or handling physical documents.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Standing

more info…

Calories Burned: 0
Less Info…

Maintaining an upright position while at a desk or during meetings. Could be at your desk, counter, reception, teaching..

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Walking

more info…

Calories Burned: 0
Less Info…

Moving on foot at a normal pace. Not carrying. Could be delivery/collection, retail, food service, hospital or care services etc

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Brisk Walking

more info…

Calories Burned: 0
Less Info…

Walking rapidly, typically due to urgency such as emergency services.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Bicycle Transport

more info…

Calories Burned: 0
Less Info…

Using a bicycle for commuting or transportation.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Driving Transport

more info…

Calories Burned: 0
Less Info…

Operating a motor vehicle.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Carrying

more info…

Calories Burned: 0
Less Info…

Transporting an object by holding it while walking.For example delivery/collection

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Light Lifting

more info…

Calories Burned: 0
Less Info…

Raising or moving light objects using one’s arms and body.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Heavy Lifting

more info…

Calories Burned: 0
Less Info…

Raising or moving heavy objects using one’s arms and body.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Pushing/Pulling

more info…

Calories Burned: 0
Less Info…

Exerting force to move an object away from oneself (pushing) or pulling it towards oneself (dragging).

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Machine Operation

more info…

Calories Burned: 0
Less Info…

Controlling or operating a piece of machinery.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Assembly

more info…

Calories Burned: 0
Less Info…

Joining parts together to create a finished product.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Packaging

more info…

Calories Burned: 0
Less Info…

Preparing goods for shipment or sale by placing them in containers.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Landscaping/Gardening

more info…

Calories Burned: 0
Less Info…

Maintaining or modifying outdoor areas by planting, mowing, and other related tasks.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Construction/Sitework

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Calories Burned: 0
Less Info…

Working on building or infrastructure projects, often involving physical labor.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Manual Work

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Calories Burned: 0
Less Info…

General manual work involving physical effort using hands or tools.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

NEAT : Hobby Activity

Gardening

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Calories Burned: 0
Less Info…

Cultivating plants, often in a garden, involving tasks such as planting, weeding, and watering.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Dancing

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Calories Burned: 0
Less Info…

Moving rhythmically to music, often following a set sequence of steps or improvising.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Golf

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Calories Burned: 0
Less Info…

A club-and-ball sport in which players try to hit a ball into a series of holes on a course in the fewest strokes.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Fishing

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Calories Burned: 0
Less Info…

The activity of trying to catch fish, typically with a rod, line, and hook.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Hiking

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Calories Burned: 0
Less Info…

Walking long distances, typically on trails or unpaved surfaces, for recreation or exercise.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Canoeing

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Calories Burned: 0
Less Info…

Propelling a canoe through water using paddles.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Cooking/Baking

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Calories Burned: 0
Less Info…

Preparing food for consumption, involving tasks such as chopping, mixing, and heating.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Rock Climbing

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Calories Burned: 0
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Ascending steep rock formations or artificial climbing walls, using hands and feet for support.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Roller Skating

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Calories Burned: 0
Less Info…

Moving across a surface on roller skates.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

EAT : Planned Gym-Cardio

Treadmill

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Calories Burned: 0
Less Info…

Walking, jogging, or running on a motorized platform.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Stepper

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Calories Burned: 0
Less Info…

Simulating stair climbing using a machine with pedals.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Stair Climber

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Calories Burned: 0
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Climbing a continuous set of rotating stairs.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Elliptical Trainer

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Calories Burned: 0
Less Info…

Using a low-impact cardiovascular machine with gliding foot pedals and moving handles.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Gym Bike

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Calories Burned: 0
Less Info…

Riding a stationary bicycle in a gym or fitness setting.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Gym Rower

more info…

Calories Burned: 0
Less Info…

Simulating the motion of rowing a boat using a specialized machine.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

EAT: Planned Gym – Cardio Fitness Classes

Aerobics

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Calories Burned: 0
Less Info…

Participating in a structured fitness class involving rhythmic movements, often to music.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Zumba

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Calories Burned: 0
Less Info…

A dance fitness program inspired by Latin American music and rhythms.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Spinning

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Calories Burned: 0
Less Info…

An organized indoor cycling class led by an instructor.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

BodyPump

more info…

Calories Burned: 0
Less Info…

A group fitness class that uses barbells and weights for strength training.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

CrossFit

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Calories Burned: 0
Less Info…

A high-intensity fitness program incorporating elements of weightlifting, gymnastics, and metabolic conditioning.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Pilates Yoga

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Calories Burned: 0
Less Info…

A physical fitness system blending yoga and pilates principles. Focuses on core strength, flexibility and balance.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

HIIT

more info…

Calories Burned: 0
Less Info…

A class format that alternates between short bursts of intense exercise and brief recovery periods. Can use a variety of exercises.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

EAT : Planned Gym-Srength

Free Weights

more info…

Calories Burned: 0
Less Info…

Strength training exercises using dumbbells, barbells, or kettlebells.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Weight Machines

more info…

Calories Burned: 0
Less Info…

Strength training exercises using machines designed to isolate specific muscle groups.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Resistance Bands

more info…

Calories Burned: 0
Less Info…

Exercises using elastic bands to provide resistance and strengthen muscles.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.

Cable Machines

more info…

Calories Burned: 0
Less Info…

Strength training using machines with cables and pulleys to provide variable resistance.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Weight not found in data.

EAT: Toning (Body Weight Calisthenics)

Push-ups

Push-ups

more info…

Calories Burned: 0
Less Info…

An upper body strength exercise performed by lowering the body towards the ground and then pushing back up.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Squats

Squats

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Calories Burned: 0
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A lower body strength exercise performed by lowering the hips from a standing position and then returning to the standing position.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Lunges

Lunges

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Calories Burned: 0
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A lower body strength exercise performed by stepping forward with one leg and lowering the hips.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Planks

Planks

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Calories Burned: 0
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A core strength exercise involving holding a straight position from head to heels, engaging the abdominal muscles.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Burpees

Burpees

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Calories Burned: 0
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A full-body exercise combining a squat, push-up, and jump, performed in rapid succession.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Pull-ups/Chin-ups

Pull-ups/Chin-ups

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Calories Burned: 0
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A back and bicep exercise involving pulling the body up to a bar, using either an overhand (pull-up) or underhand (chin-up) grip. Can be assisted or unassisted.

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Crunches/Sit-ups

Crunches/Sit-ups

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Calories Burned: 0
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Abdominal exercises performed by curling the torso towards the knees (crunches) or lifting the entire torso from a lying position (sit-ups).

Intensity Help
basic (MET Range 1-2 METs)Very light effort. Minimal increase in breathing and heart rate. Feels very easy.
light (MET Range 2-3 METs)Light effort. Slight increase in breathing and heart rate. Feels easy.
comfortable (MET Range 3-4 METs)Moderate effort. Noticeable increase in breathing and heart rate. Feels comfortably challenging.
moderate (MET Range 4-5 METs)Somewhat hard effort. Moderate increase in breathing and heart rate. Feels somewhat tiring but sustainable.
brisk (MET Range 5-6 METs)Challenging effort. Increase in breathing and heart rate. Feels challenging and requires focus.
vigorous (MET Range 6-7 METs)High effort. Large increase in breathing and heart rate. Feels difficult and requires significant exertion.
intense (MET Range 7+ METs)Very high effort. Maximum or near-maximum breathing and heart rate. Feels extremely difficult and unsustainable for long periods.
Drag Me

I calculate added activities

Target Total: 602
Plan Total: 0
Target NEAT:103
Plan NEAT: 0
Target EAT:499
Plan EAT: 0