Directions: Keep a log of your physical activity for a 24-hour period. Record level of activity for each hour period. If entire hour was at a certain level, write a 1. If ½ of the hour was spent at one level, and ½ spent at another, write a ½ in both columns. Add up the columns to find your daily total at each activity level. The hours need to add up to 24. Go to the Energy Calculator found at the University of Illinois nutrition web site to find our how many calories are needed to sustain your current level of activity.

Activity Level Examples:

Resting:  Sleeping or reclining

Inactivity:  Sitting or standing still

Very light activity:  Seated and standing activities, painting trades, driving, typing, sewing, ironing, cooking, playing cards, playing a musical instrument

Light exercise:  Walking on a level surface at 2.5 to 3mph, garage work, electrical trades, carpentry, restaurant trades, house cleaning, childcare, golf, sailing, table tennis

Moderate exercise:  Walking 3.5 to 4mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing

Heavy exercise:  Walking with load uphill, tree felling, heavy manual digging, basketball, climbing, football, soccer