PERSONAL FITNE

PERSONAL DATA:
NAME:
AGE:
GENDER:
HEIGHT:
WEIGHT:

alberto

SURNAME:
15

MALE
165 cm
53 Kg
ACTIVITY PLAN (WEEK 1)
TIME SPENT(MINS)

DAY & No. OF ACTIVITIES

DAILY ACTIVITY
MONDAY
1.
2.
3.
TUESDAY
1.
2.
3.
WEDNESDAY
1.
2.
3.
THURSDAY
1.
2.
3.
FRIDAY
1.
2.
3.
SATURDAY
1.
2.
3.
SUNDAY
1.
2.
3.
TOTAL IN THE WEEK:

DAY & No. OF ACTIVITIES

DAILY ACTIVITY
MONDAY
1.
2.
3.
TUESDAY
1.
2.
3.
WEDNESDAY
1.

0
ACTIVITY PLAN (WEEK 2)
TIME SPENT(MINS)

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.

TOTAL IN THE WEEK:

ACTIVITY PLAN (WEEK 3)

TIME SPENT(MINS)
60

DAY & No. OF ACTIVITIES

DAILY ACTIVITY
MONDAY
1.
2.
3.
TUESDAY
1.
2.
3.
WEDNESDAY
1.
2.
3.
THURSDAY
1.
2.
3.
FRIDAY
1.
2.
3.
SATURDAY
1.
2.
3.
SUNDAY
1.
2.
3.
TOTAL IN THE WEEK:

DAY & No. OF ACTIVITIES

DAILY ACTIVITY
MONDAY
1.

60
ACTIVITY PLAN (WEEK 4)
TIME SPENT(MINS)

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.

TOTAL IN THE WEEK:

DAY & No. OF ACTIVITIES

DAILY ACTIVITY
MONDAY
1.
2.
3.
TUESDAY
1.
2.
3.
WEDNESDAY
1.
2.
3.
THURSDAY
1.
2.
3.
FRIDAY
1.
2.
3.
SATURDAY
1.
2.
3.
SUNDAY
1.
2.
3.

0
ACTIVITY PLAN (WEEK 5)
TIME SPENT(MINS)

TOTAL IN THE WEEK:

PERSONAL FITNESS TUTOR

ACTUAL BODY STATE:
yanez

PLAN (WEEK 1)
CALORIES BURNED

TOTAL CALORIES BURNED IN A DAY

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

PLAN (WEEK 2)
CALORIES BURNED

TOTAL CALORIES BURNED IN A DAY

0.0

0.0

0.0

BMI:

19.5 HEALTHY

BMR:

1390 in a percentage:

0.0

0.0

0.0

0.0

0.0

0.0

PLAN (WEEK 3)
CALORIES BURNED

TOTAL CALORIES BURNED IN A DAY

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

PLAN (WEEK 4)
CALORIES BURNED

TOTAL CALORIES BURNED IN A DAY

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

PLAN (WEEK 5)
CALORIES BURNED

TOTAL CALORIES BURNED IN A DAY

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Y STATE:
click here to see graph
14%

120

100

BMI RANGE

80

60

40

20

YOUR BMI ON THE BMI RANGE

UNDERWEIGHT
HEALTHY
OVERWEIGHT
YOUR BMI
OBESE

DESIRED FITNESS LEVEL

ARE YOU

moderately active

(exercise 3 or more days a week for 30 minutes or more)

ED FITNESS LEVELS
AND WANT TO

MAINTAIN THE SAME

LOOSE WEIGHT
GAIN WEIGHT

844.1086891

1 Kg per week
1 Kg per week

1946.42 calories per day

3049 calories per day
1946.42 calories per day

MALE
FEMALE

sedentary
light activity
moderately active
hightly active
maintain the same
loose weight
gain weight

(no exercise, sit at a desk most of the day)

(no exercise, on feet during the day, eg. shop work)
(exercise 3 or more days a week for 30 minutes or more)
(exercise 5 or more days a week for 30 minutes or more)

1.2
1.3
1.4
1.5

0
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
1.1
1.2
1.3
1.4
1.5
1.6
1.7
1.8
1.9
2
2.1
2.2
2.3
2.4
2.5
2.6
2.7
2.8
2.9
3
3.1
3.2
3.3
3.4
3.5
3.6
3.7
3.8
3.9
4
4.1
4.2
4.3
4.4
4.5
4.6
4.7
4.8

0.5
1
1.5
2
2.5
3
3.5
4
4.5
5

4.9
5
5.1
5.2
5.3
5.4
5.5
5.6
5.7
5.8
5.9
6
6.1
6.2
6.3
6.4
6.5
6.6
6.7
6.8
6.9
7
7.1
7.2
7.3
7.4
7.5
7.6
7.7
7.8
7.9
8
8.1
8.2
8.3
8.4
8.5
8.6
8.7
8.8
8.9
9
9.1
9.2
9.3
9.4
9.5
9.6
9.7
9.8

9.9
10
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
11
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
14
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8

14.9
15
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
17
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8

19.9
20
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
21
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
22
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
23
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
24
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8

24.9
25
25.1
25.2
25.3
25.4
25.5
25.6
25.7
25.8
25.9
26
26.1
26.2
26.3
26.4
26.5
26.6
26.7
26.8
26.9
27
27.1
27.2
27.3
27.4
27.5
27.6
27.7
27.8
27.9
28
28.1
28.2
28.3
28.4
28.5
28.6
28.7
28.8
28.9
29
29.1
29.2
29.3
29.4
29.5
29.6
29.7
29.8

29.9
30
30.1
30.2
30.3
30.4
30.5
30.6
30.7
30.8
30.9
31
31.1
31.2
31.3
31.4
31.5
31.6
31.7
31.8
31.9
32
32.1
32.2
32.3
32.4
32.5
32.6
32.7
32.8
32.9
33
33.1
33.2
33.3
33.4
33.5
33.6
33.7
33.8
33.9
34
34.1
34.2
34.3
34.4
34.5
34.6
34.7
34.8

34.9
35
35.1
35.2
35.3
35.4
35.5
35.6
35.7
35.8
35.9
36
36.1
36.2
36.3
36.4
36.5
36.6
36.7
36.8
36.9
37
37.1
37.2
37.3
37.4
37.5
37.6
37.7
37.8
37.9
38
38.1
38.2
38.3
38.4
38.5
38.6
38.7
38.8
38.9
39
39.1
39.2
39.3
39.4
39.5
39.6
39.7
39.8

39.9
40
40.1
40.2
40.3
40.4
40.5
40.6
40.7
40.8
40.9
41
41.1
41.2
41.3
41.4
41.5
41.6
41.7
41.8
41.9
42
42.1
42.2
42.3
42.4
42.5
42.6
42.7
42.8
42.9
43
43.1
43.2
43.3
43.4
43.5
43.6
43.7
43.8
43.9
44
44.1
44.2
44.3
44.4
44.5
44.6
44.7
44.8

44.9
45
45.1
45.2
45.3
45.4
45.5
45.6
45.7
45.8
45.9
46
46.1
46.2
46.3
46.4
46.5
46.6
46.7
46.8
46.9
47
47.1
47.2
47.3
47.4
47.5
47.6
47.7
47.8
47.9
48
48.1
48.2
48.3
48.4
48.5
48.6
48.7
48.8
48.9
49
49.1
49.2
49.3
49.4
49.5
49.6
49.7
49.8

49.9
50
50.1
50.2
50.3
50.4
50.5
50.6
50.7
50.8
50.9
51
51.1
51.2
51.3
51.4
51.5
51.6
51.7
51.8
51.9
52
52.1
52.2
52.3
52.4
52.5
52.6
52.7
52.8
52.9
53
53.1
53.2
53.3
53.4
53.5
53.6
53.7
53.8
53.9
54
54.1
54.2
54.3
54.4
54.5
54.6
54.7
54.8

54.9
55
55.1
55.2
55.3
55.4
55.5
55.6
55.7
55.8
55.9
56
56.1
56.2
56.3
56.4
56.5
56.6
56.7
56.8
56.9
57
57.1
57.2
57.3
57.4
57.5
57.6
57.7
57.8
57.9
58
58.1
58.2
58.3
58.4
58.5
58.6
58.7
58.8
58.9
59
59.1
59.2
59.3
59.4
59.5
59.6
59.7
59.8

59.9
60
60.1
60.2
60.3
60.4
60.5
60.6
60.7
60.8
60.9
61
61.1
61.2
61.3
61.4
61.5
61.6
61.7
61.8
61.9
62
62.1
62.2
62.3
62.4
62.5
62.6
62.7
62.8
62.9
63
63.1
63.2
63.3
63.4
63.5
63.6
63.7
63.8
63.9
64
64.1
64.2
64.3
64.4
64.5
64.6
64.7
64.8

64.9
65
65.1
65.2
65.3
65.4
65.5
65.6
65.7
65.8
65.9
66
66.1
66.2
66.3
66.4
66.5
66.6
66.7
66.8
66.9
67
67.1
67.2
67.3
67.4
67.5
67.6
67.7
67.8
67.9
68
68.1
68.2
68.3
68.4
68.5
68.6
68.7
68.8
68.9
69
69.1
69.2
69.3
69.4
69.5
69.6
69.7
69.8

69.9
70
70.1
70.2
70.3
70.4
70.5
70.6
70.7
70.8
70.9
71
71.1
71.2
71.3
71.4
71.5
71.6
71.7
71.8
71.9
72
72.1
72.2
72.3
72.4
72.5
72.6
72.7
72.8
72.9
73
73.1
73.2
73.3
73.4
73.5
73.6
73.7
73.8
73.9
74
74.1
74.2
74.3
74.4
74.5
74.6
74.7
74.8

74.9
75
75.1
75.2
75.3
75.4
75.5
75.6
75.7
75.8
75.9
76
76.1
76.2
76.3
76.4
76.5
76.6
76.7
76.8
76.9
77
77.1
77.2
77.3
77.4
77.5
77.6
77.7
77.8
77.9
78
78.1
78.2
78.3
78.4
78.5
78.6
78.7
78.8
78.9
79
79.1
79.2
79.3
79.4
79.5
79.6
79.7
79.8

79.9
80
80.1
80.2
80.3
80.4
80.5
80.6
80.7
80.8
80.9
81
81.1
81.2
81.3
81.4
81.5
81.6
81.7
81.8
81.9
82
82.1
82.2
82.3
82.4
82.5
82.6
82.7
82.8
82.9
83
83.1
83.2
83.3
83.4
83.5
83.6
83.7
83.8
83.9
84
84.1
84.2
84.3
84.4
84.5
84.6
84.7
84.8

84.9
85
85.1
85.2
85.3
85.4
85.5
85.6
85.7
85.8
85.9
86
86.1
86.2
86.3
86.4
86.5
86.6
86.7
86.8
86.9
87
87.1
87.2
87.3
87.4
87.5
87.6
87.7
87.8
87.9
88
88.1
88.2
88.3
88.4
88.5
88.6
88.7
88.8
88.9
89
89.1
89.2
89.3
89.4
89.5
89.6
89.7
89.8

89.9
90
90.1
90.2
90.3
90.4
90.5
90.6
90.7
90.8
90.9
91
91.1
91.2
91.3
91.4
91.5
91.6
91.7
91.8
91.9
92
92.1
92.2
92.3
92.4
92.5
92.6
92.7
92.8
92.9
93
93.1
93.2
93.3
93.4
93.5
93.6
93.7
93.8
93.9
94
94.1
94.2
94.3
94.4
94.5
94.6
94.7
94.8

94.9
95
95.1
95.2
95.3
95.4
95.5
95.6
95.7
95.8
95.9
96
96.1
96.2
96.3
96.4
96.5
96.6
96.7
96.8
96.9
97
97.1
97.2
97.3
97.4
97.5
97.6
97.7
97.8
97.9
98
98.1
98.2
98.3
98.4
98.5
98.6
98.7
98.8
98.9
99
99.1
99.2
99.3
99.4
99.5
99.6
99.7
99.8

99.9
100

Aerobics,
traditional
at high
intensity
Aerobics,
traditional
Aerobics,
general
Aerobics,
high impact
Aerobics,
low impact
Aerobics,
water

Badminton,
competitive
Badminton,
social,
general
Basketball

0.076
0.0616667
0.0453846

0.0529487

0.0380208
0.0304167

0.0529487

0.0341026
0.0625

Basketball,
full court

0.0933333

Basketball,
fun game

0.0605128

Bicycling, <
10 mph,
leisure
Bicycling,
>20mph,
racing
Bicycling,
1011.9mph,
light effort
Bicycling,
1213.9mph,
moderate
effort
Bicycling,
1415.9mph,
vigorous
effort

0.0304167

0.1210256

0.0453846

0.0605128

0.075641

Bicycling,
16-19mph,
very fast,
racing

0.0907692

Bicycling,
stationary,
general

0.0378205

Bicycling,
stationary,
light effort

0.0416667

Bicycling,
stationary,
moderate
effort
Bicycling,
stationary,
very light
effort
Bicycling,
stationary,
very
vigorous
effort
Bicycling,
stationary,
vigorous
effort

Boxing, in
ring,
general
Boxing,
punching
bag
Boxing,
sparring
Dancing,
aerobic
Dancing,
general
Golf,
general
Golf,
miniature
or driving
range
Gymnastics
, general
Handball,
general
Handball,
team
Jogging
Jogging, 5
mph
Jogging,
general

Judo,
karate, kick
boxing, tae
kwan do
Kayaking
Rope
jumping
Rope
jumping,
fast

0.0529487

0.0226923

0.0946154

0.0794872

0.0907692

0.0453846
0.0680769
0.0326923
0.0341026
0.0302564

0.0226923

0.0302564
0.0907692
0.0605128
0.0775
0.0608333
0.0529487

0.075641
0.0378205
0.0760417

0.0907692

Rope
jumping,
moderate,
general
Rope
jumping,
slow
Rowing
Rowing,
stationary
Rowing,
stationary,
light effort
Rowing,
stationary,
moderate
effort
Rowing,
stationary,
very
vigorous
effort
Rowing,
stationary,
vigorous
effort
Rugby
Running,
10 mph (6
min mile)
Running,
10.9 mph
(5.5 min
mile)
Running, 5
mph (12
min mile)
Running,
5.2 mph
(11.5 min
mile)

0.075641

0.0605128
0.0430769
0.0532292

0.0529487

0.064359

0.0907692

0.0719231
0.075641

0.1210256

0.1361538

0.0605128

0.0680769

Running, 6
mph (10
min mile)

0.075641

Running,
6.7 mph (9
min mile)

0.0832051

Running, 7
mph (8.5
min mile)

0.0870513

Running,
7.5mph (8
min mile)

0.0946154

Running, 8
mph (7.5
min mile)

0.1021795

Running,
8.6 mph (7
min mile)
Running, 9
mph (6.5
min mile)
Skateboardi
ng
Step
Aerobics
Surfing,
body or
board
Swimming
laps,
freestyle,
fast,
vigorous
effort
Swimming
laps,
freestyle,
light/moder
ate effort
Swimming,
active

0.1058974

0.1134615
0.0378205
0.0430769

0.0226923

0.075641

0.0605128
0.0392308

Swimming,
backstroke,
general

0.0605128

Swimming,
breaststrok
e, general

0.075641

Swimming,
butterfly,
general
Swimming,
laps
Tae kwon
do

0.0832051
0.0532292
0.0760417

Tai chi
Tennis,
game,
singles
Tennis,
game,
doubles
Tennis,
general

0.0304167

Volleyball
Volleyball,
beach

0.0304167

Walking
Walking
(15
min/mile)
Walking, 2
mph

0.0541667

0.0742857

0.0453846
0.0529487

0.0605128

0.0352
0.0190625

Walking,
2.0 mph,
slow pace
Walking,
3.5 mph
Walking,
3.5 mph,
uphill
Walking,
3mph
Walking,
4.0 mph,
very brisk
pace
Water polo

0.0189744
0.0288542

0.0453846
0.0215385

0.0302564
0.075641