FAMILY, CHILDREN AND HEALTH

◐

Sport, calories and weight goal

Multiple sports by weekday, calories and period totals

Practical plan for adults

Exercise, calories and weight goal

Maintenance includes everyday activity plus the daily average of planned workouts. Only exercise energy above rest (MET − 1) is added. Exclude the listed workouts from this activity level.

Sex used by the formulaAgeyearsCurrent weightkgHeightcmSelected goalkgDaily activity outside planned workoutsPeriod start datePeriod length

Weekly sports and activities

Add different activities and choose their days. The weekly schedule repeats for the selected period.

01Brisk walking (5.6–6.3 km/h)

Sport or activityMinutes per sessionmin

Planned daysMonTueWedThuFriSatSun

Calculation resultUpdates instantly

maintenance calories per day1892 kcal

Result details

1459 kcal at rest · 200 min and about 1248 exercise kcal per week · Everyday activity 1751 kcal/day + average net exercise 141 kcal/day

Weekly minutes200 min

Calories per session≈ 250 kcal

Weekly exercise calories≈ 1248 kcal

Minutes over the full period800 min

Estimated calories over the full period≈ 4992 kcal

RESULT COMPARISON

Where does your result stand?

Reference range

Weekly physical activityWithin the WHO 150–300 range

Your result: 200 min/settimana
Reference: 150–300 moderate-equivalent min/week
Difference: 50 min above the minimum

Each vigorous minute counts as two moderate-equivalent minutes. The range covers aerobic activity; strength and balance are assessed separately. More than 300 minutes may provide additional benefits and does not automatically mean overtraining: intensity, recovery, sleep, symptoms and personal health matter.

How to read this plan

Indicative BMI: 27,6 · 52,2–70,3 kg
Estimated energy: 1459 kcal · 1892 kcal/day
Effect of sex in the formula: With the same age, weight, height and activity, the formula’s male profile would estimate 166 more resting kcal and about 199 more maintenance kcal/day.
Weekly activity: 200 min · 1248 kcal
Weight goal: 78–112 weeks · This theoretical range changes with the selected sport, minutes and sessions. It assumes the activity is additional and food intake stays unchanged.

Use these figures to compare scenarios, not as a medical prescription. Increase activity gradually and seek professional advice when needed.

▣

Printable sheet to keep close at hand

Print it blank and write by hand, or fill it in on the site first. Replace it whenever the week changes.

A4 sheet preview

CALCUPOP · WEEKLY ACTIVITY AND WEIGHT-GOAL LOG

Weekly activity and weight-goal log

Plan, completed activity and how it felt; recording weight is optional

Full name________________________________Week starting4 weeks

Current weight78 kg

Chosen goal68 kg

Selected activityBrisk walking (5.6–6.3 km/h)

Planned minutes200 min

Estimated weekly calories≈ 1,248 kcal

Day	Activity / sport	Planned min	Perceived intensity	Estimated kcal	Done
Monday	Brisk walking (5.6–6.3 km/h)	40 min	moderata	250	□
Tuesday	Brisk walking (5.6–6.3 km/h)	40 min	moderata	250	□
Wednesday	Brisk walking (5.6–6.3 km/h)	40 min	moderata	250	□
Thursday	Brisk walking (5.6–6.3 km/h)	40 min	moderata	250	□
Friday	Brisk walking (5.6–6.3 km/h)	40 min	moderata	250	□
Saturday					□
Sunday					□
Weekly totals		200 min		1,248

CalcuPophttps://calcupop.com

Estimates do not replace official quotes or professional advice.

CalcuPop…

A CLEANER SITE, WITH YOUR HELP

Was it useful? Support CalcuPop.

Even a small voluntary contribution helps us keep these calculators free, clear and free from aggressive advertising.

Who’s behind CalcuPop

Support CalcuPopCard via Stripe or PayPalStripe or PayPal handles your payment. CalcuPop never sees or stores your card details.

DOES THE RESULT LOOK WRONG?

Help us improve this calculator.

HOW IT WORKS

A result to understand, not just read.

Build a dated activity plan with several sports, different minutes and different weekdays, then estimate weekly and full-period totals.

OFFICIAL SOURCES

who.int↗cdc.gov↗cdc.gov↗niddk.nih.gov↗pubmed.ncbi.nlm.nih.gov↗pacompendium.com↗

FREQUENTLY ASKED QUESTIONS

How does sport, calories and weight goal work?+

Energy use is estimated from MET intensity, body weight and time. Vigorous minutes count as two moderate-equivalent minutes in the WHO comparison.

What should I check before relying on the result?+

Calories and weight change vary widely. The comparison is descriptive, not a food or exercise prescription; health conditions require professional advice.

RESULT GUIDE

How to use sport, calories and weight goal

Build a dated activity plan with several sports, different minutes and different weekdays, then estimate weekly and full-period totals.

01 · FORMULA

Calculation method

kcal ≈ MET × kg × h

Energy use is estimated from MET intensity, body weight and time. Vigorous minutes count as two moderate-equivalent minutes in the WHO comparison.

02 · WORKED EXAMPLE

Practical example

Add running on Monday, swimming on Thursday or gardening at the weekend instead of forcing every activity into one field.

When dates match, the tool can show calories from a meal plan saved on this device and can send daily sport calories back to that planner.

Calories and weight change vary widely. The comparison is descriptive, not a food or exercise prescription; health conditions require professional advice.

03 · HOW TO READ IT

How to interpret the result

The meal planner replaces its manual exercise entries when linked sport data is enabled, preventing double counting.
Change one input at a time to understand which assumption has the greatest effect on the result.

04 · LIMITS

What the estimate does not include

Calories and weight change vary widely. The comparison is descriptive, not a food or exercise prescription; health conditions require professional advice.
Use the result as a planning aid and confirm sensitive financial, health or animal-care decisions with the relevant document or qualified professional.