YOUR DAILY MOVE / 02
How will you move today?
Start with a calorie goal. Find activities that fit your time and preferences today.
Your movement options
02A LITTLE MOVEMENT, YOUR WAY
Give your goal a way forward.
Enter your preferences to compare estimated calories and activity times.
Your time. Your intensity. Your preferences.How these suggestions are calculated
Active calories are estimated from body weight, activity intensity and time: (MET − 1) × kg × min ÷ 60. Subtracting 1 MET for resting energy use makes the estimate comparable to your active calorie goal.
Intensity values come from the 2024 Adult Compendium of Physical Activities (ages 19–59). Fitness, pace and breaks affect actual energy use; equipment and watches may use different definitions.
Activities are filtered by equipment, impact preference and maximum intensity, then ranked by how closely they match your goal. Suggested time stays within your limit even when the goal is out of reach. Enter time spent at the stated activity pace. Allow extra time for breaks, warm-up and cool-down.
Gentle, moderate and vigorous are MET-based activity groups, not measures of how hard an activity feels to you. At moderate intensity, you can usually talk but not sing.