Sedentary

If you’re sedentary, your daily activities include:

• Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening.
• No moderate or vigorous activities.
• Unless you do at least 30 minutes per day of intentional exercise, you are considered sedentary.
• Spending most of the day sitting (e.g. bank teller, desk job)
• The majority of people will be considered sedentary.

Lightly Active

If you’re lightly active, your daily activities include:

• Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
• Daily exercise is equal to walking for 30 minutes at 4mph.  For an adult of average weight, this amount of exercise will burn about 130-160 additional calories.
• More intense exercise can be performed for less time to achieve the same goal.  For example, 15-20 minutes of vigorous activity, such as aerobics, skiing, or jogging daily would put you in this category.
• Spending a good part of the day on your feet.

Active

If you’re active, your daily activities include:

• Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
• Daily exercise that is equal to walking for 1 hour and 45 minutes at 4mph.  For an adult of average weight, this amount of exercise will burn about 470-580 additional calories.
• More intense exercise can be performed for less time.  For example, jogging for 50 minutes per day.
• Spending a good part of the day doing some physical activity.

Very Active

If you’re very active, your daily activities include:

• Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
• Daily exercise that is equal to walking for 4 hours and 15 minutes at 4mph.  For an adult of average weight, this amount of exercise will burn about 1,150-1400 additional calories.
• More intense exercise can be performed for less time.  For example, jogging for 2 hours minutes per day.
• Spending most of the day doing heavy physical activity (e.g. bike messenger, carpenter).
• What type of nutrition plan are you looking for, Vegan, paleo, intermittent fasting, plant-based, low carb, Mediterranean, etc…
• Nutrition plans include a shopping list and caloric substitution list so that you can make changes if you want to while staying within your required guidelines.