Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.

What are Active Calories and Why Do They Matter?

You have probably heard about Resting Metabolic Rate (RMR) calories, the energy your body requires to perform essential functions like breathing, circulation, and maintaining body temperature while at rest.

 Active calories refer to the energy your body expends during physical activity, such as exercise or daily movements like walking, cleaning, or climbing stairs. These calories are above and beyond the baseline energy your body uses for basic functions.

Active calories are the easiest to increase, and make the biggest changes re: your overall TDEE- Total Daily Energy Expenditure.

Setting Goals for Active Calories

As a woman, your target for workouts in the beginning should be:

Women should burn 200 calories — 2 times per week

Calories are tracked with a heart rate monitor and shown in the LWC Fitness App.

Setting Goals for Active Calories

As a man, your target for workouts in the beginning should be:

Men should burn 400 calories — 2 times per week

Calories are tracked with a heart rate monitor and shown in the LWC Fitness App.

Color Zones are indicators of workout intensity. 

They are easily seen in the LWC Fitness App.

Expected Ranges:

  • Resistance or Weight Training 

    • Blue: Warm-up

    • Green: Muscle-building

  • Cardiovascular (Cardio)

    • Orange: Burns through blood sugar and glycogen

    • Red: Can only be sustained for short periods