This PAL is reserved for professional athletes or those employed in physically demanding jobs, such as lumberjacks, blacksmiths, female construction workers and coal miners. This activity level is appropriate for part-time athletes, unskilled laborers, some agricultural workers, forestry, steel and mine workers, solders in active service, and/or those in a sedentary occupation that perform moderate-intensity exercise daily, comparable to running nine to 13 miles. Those with a more sedentary occupation would have to average 1.5 to 2 hours of exercise daily, such as jogging five to six miles, to be considered ‘moderately active.’ Very Active This level applies to those that work in more active occupations such as electricians, carpenters and those in the building trade (excluding heavy laborers), many farm workers, soldiers not in active service, commercial fishermen and housewives/husbands without mechanical appliances. At least one hour, two to three times per week, is devoted to moderately intense exercise, such as dancing or low-impact aerobics. Of the 16 hours spent sitting/standing daily, three of these hours are spent in light activity such as walking or doing laundry. This level is appropriate for most students, professionals and office workers (lawyers, doctors, teachers, laboratory employees, shop workers, many housewives/husbands and professional musicians). The activity factor accounts for BMR plus minimal activities, such as reading, working on a computer, watching television, playing cards, etc. Person may be under the care of someone else. *Competitive athletes may have a PAL of 2.0 or greater. Hard exercise/sports daily and/or a physical job Moderate exercise/sports 3 – 5 days per week Light exercise/sports 1 – 3 days per week Read the full descriptions for additional information. For simplicity, start by referring to the following table, which includes just the basics. Is the physical activity level I choose based solely on exercise or does lifestyle/occupation factor in also? The resulting number will be a very good estimation of the amount of calories you need to consume, daily, to maintain weight. Having more choices and a deeper explanation of each level helps you to more accurately estimate your energy needs.Īfter choosing the most appropriate PAL, you can complete the Harris-Benedict or Mifflin-St. Older publications/sources, such as the Food and Agriculture Organization of the United Nations (FAO), suggested choosing from three activity levels: sedentary to active (1.4 to 1.69), active to moderately active (1.7 to 1.99) and vigorous or vigorously active (2.0 to 2.4). These factors are based most often upon the rigor of your lifestyle and exercise routine. There are five activity ‘levels,’ ranging from sedentary to athletic. Your physical activity level, also known as your Thermic Effect of Exercise (TEE) is accounted for in the form of a number between 1.2 and 1.9, by which you multiply your BMR. According to an article published in Current Opinion in Clinical Nutrition & Metabolic Care in September 2006, obese and normal-weight but sedentary individuals are the most likely to overestimate their physical activity levels when compared to those who are regularly active. Most Americans over-estimate their level of physical activity. Physical activity is the most variable factor and the second largest determinant of your calorie needs. Jeor equations is the first step.Ĭhoosing the wrong physical activity level/factor (PAL) may result in an under- or over-estimation of your daily calorie needs, resulting is undesired weight loss or weight gain. Calculating your BMR using either the Harris-Benedict or Mifflin-St. Also known as Resting Metabolic Rate (RMR), this is the energy required (in calories) to fuel basic bodily functions and sustain life. When calculating your calorie requirements, you must go one-step beyond determining your Basal Metabolic Rate (BMR). Why is it important to understand physical activity? How can it affect my body weight?Įxercise frequency, intensity and workout length or duration all contribute to the number of calories you burn through physical activity weekly.
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