Free tool
Physical Activity Intensity Calculator
Estimate the calories burned and intensity of what you just did, and see how it stacks up against WHO's weekly activity guideline. No account, no email required.
Estimate your activity intensity and calories burned
Free, no sign-up required. Pick an activity and how long you did it.
~133 kcal
Moderate intensity
30 minutes of brisk walking for someone weighing 70kg.
Progress towards WHO's 150-minutes-a-week moderate-activity guideline
This session alone is about 20% of the weekly target.
Ask a Doctor (written)
₦2,500
One written question, answered by a doctor on your care team, usually within 72 hours.
Ask a doctor — no account neededA general estimate from average energy-expenditure tables, not a personalised prescription. Actual calories burned vary with fitness level, terrain, and effort. If you're starting a new routine and live with a heart condition, high blood pressure, or another chronic condition, it's worth checking with your doctor first.
Good to know
Common questions
What counts as "moderate" or "vigorous" activity?
It's based on MET (Metabolic Equivalent of Task) values: how many times more energy an activity takes compared to sitting still. Light activity is under 3 METs, moderate is 3-6 METs (you can talk but not sing), and vigorous is above 6 METs (hard to hold a conversation).
Why does vigorous activity count double towards the weekly target?
The World Health Organization's guideline is 150-300 minutes of moderate activity a week, or 75-150 minutes of vigorous, because vigorous produces roughly the same benefit in half the time. This tool counts vigorous minutes twice towards that target.
Is this exact?
No, it's a general estimate from average energy-expenditure tables. Your actual calorie burn depends on fitness level, terrain, technique, and effort, so treat the number as a useful guide, not a precise measurement.
I have a health condition. Is this still useful for me?
The estimate itself is fine to use, but if you're starting a new routine and live with a heart condition, high blood pressure, diabetes, or another chronic condition, it's worth checking with a doctor first about what's safe for you specifically.
Beyond one session
Building activity into real, ongoing care
One calculation is a snapshot. Real support looks like a plan built around you, and someone actually checking in.
Managing your weight
Our Weight Health programme pairs doctor-reviewed guidance with lifestyle coaching, so activity is part of a real plan, not a guess.
Living with a chronic condition
Our Chronic Care programmes for hypertension and diabetes factor activity into your care plan alongside medication and monitoring.
Want to check your weight range too? Try the BMI & calorie calculator.
In an emergency, go to your nearest hospital
TarragonHealth is for ongoing and preventive care; it does not provide emergency treatment. If you or someone you care for has severe symptoms such as chest pain, trouble breathing, or signs of a stroke, go to the nearest hospital or call your local emergency number right away.