How to Use this Site
Source: wix.com
Example of Individual Calorie Needs
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Male- 20 years old, moderate activity level
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Reference male- 2,800 kcal/day
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6'1" 165 lbs.- 2,940 kcal/day
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5'6" 140 lbs.- 2,540 kcal/day
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Female- 20 years old, moderate activity level
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Reference female- 2,200 kcal/day
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5'7" 140 lbs.- 2,300 kcal/day
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5'2" 120 lbs.- 2,030 kcal/day
RPE Scale
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Very light: ≤ 9
Light: 9-11
Moderate: 12-13
Vigorous: 14-17
Near maximal: ≥ 18
Heart Rate Percentages
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Very light: < 57%
Light: 57- < 64%
Moderate: 64- < 76%
Vigorous: 76- <96%
Near maximal: ≥ 96%
Physical Activity Levels
Level 1- sedentary, no planned physical activity/exercise training
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Level 2- planned physical activity on a weekly basis but less than 150 min/week at moderate intensity or 75 min/week at vigorous intensity, may or may not participate in all types of exercise (aerobic, resistance, flexibility, and neuromotor)
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Level 3- at least 150 min (moderate intensity) or 75 min (vigorous intensity) of planned physical activity per week
*Please note that you should always consult a doctor before beginning an exercise plan. Also, the recommendations on this site are meant for otherwise healthy individuals; if you have a condition that is being managed by a health care professional, do not change or stop that plan based on the recommendations on this site.
Individual Differences *See note at the bottom of this page
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It is important to understand that everyone has different needs when it comes to our health because of differences in individual characteristics, such as sex, age, height, weight, activity level, etc. Therefore, when navigating this site, be sure to follow the guidelines for your sex, age, and activity level, which is outlined in further detail below.
Parts of this site, particularly in the "Nutrition" sections, will refer to a "reference male" and "reference female." These are terms used to describe the average male and female for the purpose of giving general guidelines. The reference male is 5'10", 154 pounds, and the reference female is 5'4" 126 pounds. The recommendations provided for these reference individuals will vary for each person based on the factors listed above. As an example, see the calorie recommendations listed to the left for individuals with similar BMIs and activity levels, but different heights and weights.
The same concept applies to macro-nutrients and many micro-nutrients as well. Also remember that the recommendations on this site are just that: recommendations. They are meant to provide an estimate for dietary an exercise needs for general populations of individuals. Therefore, they are a good place to start, but you may need to make slight changes to nutrient needs, caloric intake, exercise volume, etc. to fit your individual needs.
Intensity Scales
There are several methods to measure exercise intensity. The simplest way is to use your rating of perceived exertion (RPE) to determine how hard you are working. The RPE scale can be found at the left. You can use this scale to modify your effort level to correspond with your exercise plan. Another useful way to set an appropriate effort level for aerobic training is to work at a certain percentage of your maximum heart rate. Your can check your heart rate by counting your pulse for 10 seconds and multiplying by six, or by using the heart rate monitor on a fitness tracking watch, many of which are becoming very popular. You can predict your maximum heart rate using the following equation: 208 - (0.7 x age). For example, for someone who is 20 years of age:
Max heart rate = 208 - (0.7 x 20)
Max heart rate = 208 - 14
Max heart rate = 194 bpm
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You can then use the percentages listed to the left to determine an approximate range that your target heart rate should fall in depending on the effort level you want to work at (light, moderate, etc.). For example, if you are 20 years old and wanted to work at 65% of your maximal heart rate:
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Heart rate = (65/100) x 194 bpm
Heart rate = 0.65 x 194 bpm
Heart rate = 126 bpm
Body Mass Index
A quick way to check your individual health status based only on body composition is the Body Mass Index (BMI). You can calculate your BMI by following the link located under "Additional Resources" or by using the equation shown in the image to the left. A BMI of 19-24 is considered healthy, 25-29 is overweight, and 30+ is considered obese.
Knowing your BMI can help you determine whether to use the recommendations on this site to maintain your current weight, or to modify them to achieve a healthy weight. In short, this would be achieved by increasing your physical activity and decreasing your caloric intake. Tools to determine your ideal calorie intake for weight loss, such as the Body Weight Planner and others, can be found in the "Additional Resources" section. These tools can be used for gaining weight as well, which would involve increasing intake.
If you are looking to change your body weight, you could use your estimated calorie needs to follow one of the nutrition plans on this site that follows a higher or lower nutrient intake than what you would need to maintain your current weight. Keep in mind that BMI does not account for the fact that muscle is more dense than fat, so if you are very active and have a large muscle mass, your BMI may not accurately reflect your health status.
Activity Level Progression
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As a general rule, progression in work load and intensity when it comes to exercise should be slow and steady. It is very important that you do not try to do more than your body can handle in order to prevent injury and unnecessary fatigue. This will ensure that you not only get the most benefit out of your workout, but you enjoy it as well. If you are ever questioning the level that you should train at, it is best to start at a lower level and move up if you need more of a challenge.
To the left you will find descriptions of initial activity levels. Choose the level for which the description best describes your level of activity. You can then begin by following the exercise plan for that level located in the "Exercise" section. The plan for the level you choose should be a higher level of physical activity than you are used to, but should not feel overly taxing. If the initial level you choose feels too easy or too difficult in comparison to your usual exercise regimen, adjust the level up or down accordingly. Once you have found an initial exercise plan that feels appropriate, follow this plan for at least two weeks before moving up to the next level when you feel you have adjusted to the current level.
Progression is necessary in order to make improvements in fitness. You must overload your muscles and cardio-respiratory system and then allow them to rest and recover (which also requires proper nutrition!) to make strength and endurance gains. Once you have a better idea of what works best for you, you can adjust the plans on this site to fit our individual needs and even move beyond the levels listed here.
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Centers for Disease Control and Prevention. (15 May 2015). Adult BMI calculator. Retrieved from
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
Deschenes, M., & Garber, C. E. (2014). General principles of exercise prescription. In Pescatello, L. S., Arena, R., Riebe, D. & Thompson, P. D. (Eds.), ACSM’s guidelines for exercise testing and prescription (pp. 162-193). Philedelphia, PA: Wolters Kluwer Health: Lippincott Williams & Wilkins.
HHS & NIH. (n.d.) Body weight planner. Retrieved from https://www.supertracker.usda.gov/bwp/index.html
USDA & HHS. (2015) Dietary guidelines for Americans 2015-2020. Retrieved from https://health.gov/dietaryguidelines/2015/guidelines/