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This tool allows you to calculate the number of calories you burn, your body mass index (BMI) and recommended daily values for key nutrients.
Age:
Height:
4ft 0in / 122cm
4ft 1in / 124cm
4ft 2in / 127cm
4ft 3in / 130cm
4ft 4in/ 132cm
4ft 5in / 135cm
4ft 6in / 137cm
4ft 7in / 140cm
4ft 8in / 142cm
4ft 9in / 145cm
4ft 10in / 147cm
4ft 11in / 150cm
5ft 0in / 152cm
5ft 1in / 155cm
5ft 2in / 157cm
5ft 3in / 160cm
5ft 4in / 163cm
5ft 5in / 165cm
5ft 6in / 168cm
5ft 7in / 170cm
5ft 8in / 173cm
5ft 9in / 175cm
5ft 10in / 178cm
5ft 11in / 180cm
6ft 0in / 183cm
6ft 1in / 185cm
6ft 2in / 188cm
6ft 3in / 191cm
6ft 4in / 193cm
6ft 5in / 196cm
6ft 6in / 198cm
6ft 7in / 201cm
6ft 8in / 203cm
6ft 9in / 206cm
6ft 10in / 208cm
6ft 11in / 211cm
7ft 0in / 213cm
7ft 1in / 216cm
7ft 2in / 218cm
7ft 3in / 221cm
7ft 4in / 224cm
7ft 5in/ 226cm
7ft 6in / 229cm
Weight:
lb
kg
Sex:
Male
Female
Are you currently or recently pregnant?
Not Pregnant or Lactating
Pregnant - 1st Trimester
Pregnant - 2nd Trimester
Pregnant - 3rd Trimester
Lactating - 0-6 months
Lactating - > 6 months
How active are you on a daily basis?
Sedentary
I do only the amount of activity necessary to support independent living.
Somewhat Active
I do a fairly typical amount of activity for an office worker (up to 4 miles walking).
Active
I lead an active lifestyle (equivalent of walking 4-10 miles each day).
Very Active
I am very active.
Additionally, you can specify activities over and above your daily routine.
STRENGTH & CONDITIONING:
boxing, punching bag
boxing, sparring
boxing, in ring, general
bicycling, stationary, 50 watts, very light effort
bicycling, stationary, 100 watts, light effort
bicycling, stationary, 150 watts, moderate effort
bicycling, stationary, 200 watts, vigorous effort
bicycling, stationary, 250 watts, very vigorous
calisthenics, light or moderate effort
calisthenics, heavy, vigorous effort
circuit training, with minimal rest
judo, jujitsu, karate, kick boxing, tae kwan do
rope jumping, slow
rope jumping, moderate
rope jumping, fast
rowing, stationary, 50 watts, light effort
rowing, stationary, 100 watts, moderate effort
rowing, stationary, 150 watts, vigorous effort
rowing, stationary, 200 watts, very vigorous
ski machine, general
stair-treadmill ergometer, general
stretching, hatha yoga
stretching, mild
tai chi
weight lifting, light or moderate effort
weight lifting, vigorous effort
AEROBICS & DANCE:
aerobic dancing, low impact
aerobic dancing, high impact
aerobic dancing, step, with 6 – 8 inch step
aerobic dancing, step, with 10 – 12 inch step
teaching aerobic exercise class
water aerobics, water calisthenics
water jogging
ballet or modern dancing
ballroom dancing, slow
ballroom dancing, fast
traditional American Indian dancing
WALKING, HIKING, & CLIMBING:
backpacking
climbing hills with 0 to 9 pound load
climbing hills with 10 to 20 pound load
climbing hills with 21 to 42 pound load
climbing hills with 42+ pound load
hiking, cross country
orienteering
rock climbing, rappelling
rock climbing, ascending rock
marching, rapidly, military
pushing stroller or walking with children
pushing a wheelchair
walking, using crutches
walking, <2.0 mph, level ground
walking, 2.0 mph, level ground, slow
walking, 2.5 mph, level ground
walking, 3.0 mph, level ground, moderate
walking, 3.5 mph, level ground, brisk
walking, 4.0 mph, level ground, very brisk
walking, 4.5 mph, level ground, very, very brisk
walking, 5.0 mph
walking the dog
RUNNING:
jogging on a mini-tramp
jog/walk combination
jogging, in place
running, 5 mph (12 min/mile)
running, 5.2 mph (11.5 min/mile)
running, 6 mph (10 min/mile)
running, 6.7 mph (9 min/mile)
running, 7 mph (8.5 min/mile)
running, 7.5 mph (8 min/mile)
running, 8 mph (7.5 min/mile)
running, 8.6 mph (7 min/mile)
running, 9 mph (6.5 min/mile)
running, 10 mph (6 min/mile)
running, 10.9 mph (5.5 min/mile)
running, cross country
running stairs, up
BICYCLING:
bicycling, BMX or mountain
bicycling, <10 mph, slow
bicycling, 10-11.9 mph, leisure, light effort
bicycling, 12-13.9 mph, leisure, moderate effort
bicycling, 14-15.9 mph, fast, vigorous effort
bicycling, 16-19 mph no drafting or >19 drafting
bicycling, >20 mph, racing, no drafting
unicycling
SWIMMING:
swimming laps, freestyle, moderate effort
swimming laps, freestyle, fast, vigorous effort
swimming, backstroke, general
swimming, breaststroke, general
swimming, butterfly, general
swimming, crawl, slow (50 yards/minute)
swimming, crawl, fast (75 yards/minute)
swimming, leisurely, not lap swimming, general
swimming, sidestroke, general
swimming, synchronized
swimming, treading water, moderate effort
swimming, treading water, vigorous effort
WATER SPORTS:
boating, power
canoeing, rowing, 2.0-3.9 mph, light effort
canoeing, rowing, 4.0-5.9 mph, moderate effort
canoeing, rowing, >6 mph, vigorous effort
diving, springboard or platform
kayaking
paddle boat
rowing, in competition, crew or sculling
sailing, general
sailing, in competition
skiing, water
skimobiling
skindiving, scuba diving, leisurely
skindiving, moderate
skindiving, fast
snorkeling
surfing, body or board
water polo
water volleyball
whitewater rafting, kayaking, or canoeing
RAQUET SPORTS:
badminton, social
badminton, competitive
jai alai
lacrosse
racquetball, casual
racquetball, competitive
squash
table tennis, ping pong
tennis, doubles
tennis, singles
SKATING, SKIING:
skateboarding
skating, roller
skating, in-line (roller blading)
skating, ice, 9 mph or less
skating, ice, rapidly, more than 9 mph
speed skating, ice, competitive
ski jumping (climb up carrying skis)
skiing, cross country, 2.5 mph, light effort
skiing, cross country, 4.0-4.9 mph, moderate
skiing, cross country, 5.0-7.9 mph, vigorous
skiing, cross country, >8.0 mph, racing
skiing, cross country, uphill maximum effort
skiing, downhill, light effort
skiing, downhill, moderate effort
skiing, downhill, vigorous effort, racing
sledding, tobogganing, bobsledding, luge
snow shoeing
snowmobiling
TEAM SPORTS:
basketball, shooting baskets
basketball, general practice
basketball, game
basketball, officiating
basketball, wheelchair
coaching, general
football or baseball, playing catch
football, touch, flag, general
football, competitive
hockey, field
hockey, ice
soccer, casual
soccer, competitive
softball or baseball, fast or slow pitch, general
softball, pitching
softball, officiating
volleyball, non-competitive
volleyball, competitive, in gymnasium
volleyball, beach
MISC SPORTS:
archery (non-hunting)
billiards
bowling
broomball
children’s games
cricket
croquet
curling
darts, wall or lawn
drag racing, pushing or driving a car
fencing
frisbee playing, general
frisbee, ultimate
golf, miniature, driving range
golf, using power cart
golf, walking and pulling clubs
golf, walking and carrying clubs
gymnastics, general
hacky sack
handball, team
handball, single
hang gliding
juggling
kickball
motor-cross
paddleball, casual
paddleball, competitive
rugby
shuffleboard, lawn bowling
sky diving
trampoline
wrestling
wallyball
track and field (field events)
track and field (jumps and vaults)
track and field (steeplechase, hurdles)
EQUESTRIAN:
horseback riding, saddling or grooming horse
horseback riding, walking
horseback riding, general
horseback riding, trotting
horse racing, galloping
horseshoe pitching, quoits
polo
HUNTING & FISHING:
fishing from boat, sitting
fishing from river bank, standing
fishing from river bank and walking
fishing in stream, in waders
fishing, ice, sitting
hunting, small game
hunting, deer, elk, large game
pistol shooting or trap shooting, standing
STRENGTH & CONDITIONING:
boxing, punching bag
boxing, sparring
boxing, in ring, general
bicycling, stationary, 50 watts, very light effort
bicycling, stationary, 100 watts, light effort
bicycling, stationary, 150 watts, moderate effort
bicycling, stationary, 200 watts, vigorous effort
bicycling, stationary, 250 watts, very vigorous
calisthenics, light or moderate effort
calisthenics, heavy, vigorous effort
circuit training, with minimal rest
judo, jujitsu, karate, kick boxing, tae kwan do
rope jumping, slow
rope jumping, moderate
rope jumping, fast
rowing, stationary, 50 watts, light effort
rowing, stationary, 100 watts, moderate effort
rowing, stationary, 150 watts, vigorous effort
rowing, stationary, 200 watts, very vigorous
ski machine, general
stair-treadmill ergometer, general
stretching, hatha yoga
stretching, mild
tai chi
weight lifting, light or moderate effort
weight lifting, vigorous effort
AEROBICS & DANCE:
aerobic dancing, low impact
aerobic dancing, high impact
aerobic dancing, step, with 6 – 8 inch step
aerobic dancing, step, with 10 – 12 inch step
teaching aerobic exercise class
water aerobics, water calisthenics
water jogging
ballet or modern dancing
ballroom dancing, slow
ballroom dancing, fast
traditional American Indian dancing
WALKING, HIKING, & CLIMBING:
backpacking
climbing hills with 0 to 9 pound load
climbing hills with 10 to 20 pound load
climbing hills with 21 to 42 pound load
climbing hills with 42+ pound load
hiking, cross country
orienteering
rock climbing, rappelling
rock climbing, ascending rock
marching, rapidly, military
pushing stroller or walking with children
pushing a wheelchair
walking, using crutches
walking, <2.0 mph, level ground
walking, 2.0 mph, level ground, slow
walking, 2.5 mph, level ground
walking, 3.0 mph, level ground, moderate
walking, 3.5 mph, level ground, brisk
walking, 4.0 mph, level ground, very brisk
walking, 4.5 mph, level ground, very, very brisk
walking, 5.0 mph
walking the dog
RUNNING:
jogging on a mini-tramp
jog/walk combination
jogging, in place
running, 5 mph (12 min/mile)
running, 5.2 mph (11.5 min/mile)
running, 6 mph (10 min/mile)
running, 6.7 mph (9 min/mile)
running, 7 mph (8.5 min/mile)
running, 7.5 mph (8 min/mile)
running, 8 mph (7.5 min/mile)
running, 8.6 mph (7 min/mile)
running, 9 mph (6.5 min/mile)
running, 10 mph (6 min/mile)
running, 10.9 mph (5.5 min/mile)
running, cross country
running stairs, up
BICYCLING:
bicycling, BMX or mountain
bicycling, <10 mph, slow
bicycling, 10-11.9 mph, leisure, light effort
bicycling, 12-13.9 mph, leisure, moderate effort
bicycling, 14-15.9 mph, fast, vigorous effort
bicycling, 16-19 mph no drafting or >19 drafting
bicycling, >20 mph, racing, no drafting
unicycling
SWIMMING:
swimming laps, freestyle, moderate effort
swimming laps, freestyle, fast, vigorous effort
swimming, backstroke, general
swimming, breaststroke, general
swimming, butterfly, general
swimming, crawl, slow (50 yards/minute)
swimming, crawl, fast (75 yards/minute)
swimming, leisurely, not lap swimming, general
swimming, sidestroke, general
swimming, synchronized
swimming, treading water, moderate effort
swimming, treading water, vigorous effort
WATER SPORTS:
boating, power
canoeing, rowing, 2.0-3.9 mph, light effort
canoeing, rowing, 4.0-5.9 mph, moderate effort
canoeing, rowing, >6 mph, vigorous effort
diving, springboard or platform
kayaking
paddle boat
rowing, in competition, crew or sculling
sailing, general
sailing, in competition
skiing, water
skimobiling
skindiving, scuba diving, leisurely
skindiving, moderate
skindiving, fast
snorkeling
surfing, body or board
water polo
water volleyball
whitewater rafting, kayaking, or canoeing
RAQUET SPORTS:
badminton, social
badminton, competitive
jai alai
lacrosse
racquetball, casual
racquetball, competitive
squash
table tennis, ping pong
tennis, doubles
tennis, singles
SKATING, SKIING:
skateboarding
skating, roller
skating, in-line (roller blading)
skating, ice, 9 mph or less
skating, ice, rapidly, more than 9 mph
speed skating, ice, competitive
ski jumping (climb up carrying skis)
skiing, cross country, 2.5 mph, light effort
skiing, cross country, 4.0-4.9 mph, moderate
skiing, cross country, 5.0-7.9 mph, vigorous
skiing, cross country, >8.0 mph, racing
skiing, cross country, uphill maximum effort
skiing, downhill, light effort
skiing, downhill, moderate effort
skiing, downhill, vigorous effort, racing
sledding, tobogganing, bobsledding, luge
snow shoeing
snowmobiling
TEAM SPORTS:
basketball, shooting baskets
basketball, general practice
basketball, game
basketball, officiating
basketball, wheelchair
coaching, general
football or baseball, playing catch
football, touch, flag, general
football, competitive
hockey, field
hockey, ice
soccer, casual
soccer, competitive
softball or baseball, fast or slow pitch, general
softball, pitching
softball, officiating
volleyball, non-competitive
volleyball, competitive, in gymnasium
volleyball, beach
MISC SPORTS:
archery (non-hunting)
billiards
bowling
broomball
children’s games
cricket
croquet
curling
darts, wall or lawn
drag racing, pushing or driving a car
fencing
frisbee playing, general
frisbee, ultimate
golf, miniature, driving range
golf, using power cart
golf, walking and pulling clubs
golf, walking and carrying clubs
gymnastics, general
hacky sack
handball, team
handball, single
hang gliding
juggling
kickball
motor-cross
paddleball, casual
paddleball, competitive
rugby
shuffleboard, lawn bowling
sky diving
trampoline
wrestling
wallyball
track and field (field events)
track and field (jumps and vaults)
track and field (steeplechase, hurdles)
EQUESTRIAN:
horseback riding, saddling or grooming horse
horseback riding, walking
horseback riding, general
horseback riding, trotting
horse racing, galloping
horseshoe pitching, quoits
polo
HUNTING & FISHING:
fishing from boat, sitting
fishing from river bank, standing
fishing from river bank and walking
fishing in stream, in waders
fishing, ice, sitting
hunting, small game
hunting, deer, elk, large game
pistol shooting or trap shooting, standing
STRENGTH & CONDITIONING:
boxing, punching bag
boxing, sparring
boxing, in ring, general
bicycling, stationary, 50 watts, very light effort
bicycling, stationary, 100 watts, light effort
bicycling, stationary, 150 watts, moderate effort
bicycling, stationary, 200 watts, vigorous effort
bicycling, stationary, 250 watts, very vigorous
calisthenics, light or moderate effort
calisthenics, heavy, vigorous effort
circuit training, with minimal rest
judo, jujitsu, karate, kick boxing, tae kwan do
rope jumping, slow
rope jumping, moderate
rope jumping, fast
rowing, stationary, 50 watts, light effort
rowing, stationary, 100 watts, moderate effort
rowing, stationary, 150 watts, vigorous effort
rowing, stationary, 200 watts, very vigorous
ski machine, general
stair-treadmill ergometer, general
stretching, hatha yoga
stretching, mild
tai chi
weight lifting, light or moderate effort
weight lifting, vigorous effort
AEROBICS & DANCE:
aerobic dancing, low impact
aerobic dancing, high impact
aerobic dancing, step, with 6 – 8 inch step
aerobic dancing, step, with 10 – 12 inch step
teaching aerobic exercise class
water aerobics, water calisthenics
water jogging
ballet or modern dancing
ballroom dancing, slow
ballroom dancing, fast
traditional American Indian dancing
WALKING, HIKING, & CLIMBING:
backpacking
climbing hills with 0 to 9 pound load
climbing hills with 10 to 20 pound load
climbing hills with 21 to 42 pound load
climbing hills with 42+ pound load
hiking, cross country
orienteering
rock climbing, rappelling
rock climbing, ascending rock
marching, rapidly, military
pushing stroller or walking with children
pushing a wheelchair
walking, using crutches
walking, <2.0 mph, level ground
walking, 2.0 mph, level ground, slow
walking, 2.5 mph, level ground
walking, 3.0 mph, level ground, moderate
walking, 3.5 mph, level ground, brisk
walking, 4.0 mph, level ground, very brisk
walking, 4.5 mph, level ground, very, very brisk
walking, 5.0 mph
walking the dog
RUNNING:
jogging on a mini-tramp
jog/walk combination
jogging, in place
running, 5 mph (12 min/mile)
running, 5.2 mph (11.5 min/mile)
running, 6 mph (10 min/mile)
running, 6.7 mph (9 min/mile)
running, 7 mph (8.5 min/mile)
running, 7.5 mph (8 min/mile)
running, 8 mph (7.5 min/mile)
running, 8.6 mph (7 min/mile)
running, 9 mph (6.5 min/mile)
running, 10 mph (6 min/mile)
running, 10.9 mph (5.5 min/mile)
running, cross country
running stairs, up
BICYCLING:
bicycling, BMX or mountain
bicycling, <10 mph, slow
bicycling, 10-11.9 mph, leisure, light effort
bicycling, 12-13.9 mph, leisure, moderate effort
bicycling, 14-15.9 mph, fast, vigorous effort
bicycling, 16-19 mph no drafting or >19 drafting
bicycling, >20 mph, racing, no drafting
unicycling
SWIMMING:
swimming laps, freestyle, moderate effort
swimming laps, freestyle, fast, vigorous effort
swimming, backstroke, general
swimming, breaststroke, general
swimming, butterfly, general
swimming, crawl, slow (50 yards/minute)
swimming, crawl, fast (75 yards/minute)
swimming, leisurely, not lap swimming, general
swimming, sidestroke, general
swimming, synchronized
swimming, treading water, moderate effort
swimming, treading water, vigorous effort
WATER SPORTS:
boating, power
canoeing, rowing, 2.0-3.9 mph, light effort
canoeing, rowing, 4.0-5.9 mph, moderate effort
canoeing, rowing, >6 mph, vigorous effort
diving, springboard or platform
kayaking
paddle boat
rowing, in competition, crew or sculling
sailing, general
sailing, in competition
skiing, water
skimobiling
skindiving, scuba diving, leisurely
skindiving, moderate
skindiving, fast
snorkeling
surfing, body or board
water polo
water volleyball
whitewater rafting, kayaking, or canoeing
RAQUET SPORTS:
badminton, social
badminton, competitive
jai alai
lacrosse
racquetball, casual
racquetball, competitive
squash
table tennis, ping pong
tennis, doubles
tennis, singles
SKATING, SKIING:
skateboarding
skating, roller
skating, in-line (roller blading)
skating, ice, 9 mph or less
skating, ice, rapidly, more than 9 mph
speed skating, ice, competitive
ski jumping (climb up carrying skis)
skiing, cross country, 2.5 mph, light effort
skiing, cross country, 4.0-4.9 mph, moderate
skiing, cross country, 5.0-7.9 mph, vigorous
skiing, cross country, >8.0 mph, racing
skiing, cross country, uphill maximum effort
skiing, downhill, light effort
skiing, downhill, moderate effort
skiing, downhill, vigorous effort, racing
sledding, tobogganing, bobsledding, luge
snow shoeing
snowmobiling
TEAM SPORTS:
basketball, shooting baskets
basketball, general practice
basketball, game
basketball, officiating
basketball, wheelchair
coaching, general
football or baseball, playing catch
football, touch, flag, general
football, competitive
hockey, field
hockey, ice
soccer, casual
soccer, competitive
softball or baseball, fast or slow pitch, general
softball, pitching
softball, officiating
volleyball, non-competitive
volleyball, competitive, in gymnasium
volleyball, beach
MISC SPORTS:
archery (non-hunting)
billiards
bowling
broomball
children’s games
cricket
croquet
curling
darts, wall or lawn
drag racing, pushing or driving a car
fencing
frisbee playing, general
frisbee, ultimate
golf, miniature, driving range
golf, using power cart
golf, walking and pulling clubs
golf, walking and carrying clubs
gymnastics, general
hacky sack
handball, team
handball, single
hang gliding
juggling
kickball
motor-cross
paddleball, casual
paddleball, competitive
rugby
shuffleboard, lawn bowling
sky diving
trampoline
wrestling
wallyball
track and field (field events)
track and field (jumps and vaults)
track and field (steeplechase, hurdles)
EQUESTRIAN:
horseback riding, saddling or grooming horse
horseback riding, walking
horseback riding, general
horseback riding, trotting
horse racing, galloping
horseshoe pitching, quoits
polo
HUNTING & FISHING:
fishing from boat, sitting
fishing from river bank, standing
fishing from river bank and walking
fishing in stream, in waders
fishing, ice, sitting
hunting, small game
hunting, deer, elk, large game
pistol shooting or trap shooting, standing
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