Physical Activity

In addition to the energy used for BMR and digestion, you must account for the energy expended during your daily activities. Based on your usual daily level of activity, estimate your activity factor from the choices in Table 1-1.

Table 1-1. Estimate Your Activity Factor

Level of Activity

Activity Factor

Very Light

Seated and standing activities, driving, playing cards, computer work.

1.2

Light

Walking, sailing, bowling, light stretching, golf, woodworking, playing pool.

1.4

Moderate

Jogging, aerobic dance, light swimming, biking, calisthenics, carrying a load.

1.6

Strenuous

Stairmaster, ski machine, racquet sports, running, soccer, basketball, obstacle course, digging, carrying a load uphill, rowing.

1.9

Exceptional

Running or swimming races, cycling uphill, hard rowing, carrying heavy loads.

2.3

Your Activity Factor is .

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