Log any exercise in a few taps, or in your own words. Each figure is the published energy cost of what you did × your weight × the time, with the sum shown. Move goal 500 kcal · Exercise goal 30 min.
These calories go on your Move ring, not your food target — on a day with a step count, anything you log on your feet (a walk, run, hike, game…) or a figure you type yourself comes off what the steps add, so a walk is never counted twice. Your target is set for your usual week (from your profile, then from your own weigh-ins and meals), so it already allows for the training you usually do. Exercise above your usual can be added in your budget options.
Calories here are an estimate from the 2024 Adult Compendium of Physical Activities, not a measurement of you.
No steps for today yet.
Steps past 5,000, priced as walking at 100 steps a minute — 3 METs (CADENCE-Adults), the Compendium's 3.0-MET walking row (17170):
9,120 steps − 5,000 = 4,120 ÷ 100 a minute = 41.2 min · (3 − 1) × 92.6 kg × 41.2 min ÷ 60 = 127 kcal
Weight: your weight from your weigh-ins up to that day, as it stood when this count was saved.
Steps past 5,000, priced as walking at 100 steps a minute — 3 METs (CADENCE-Adults), the Compendium's 3.0-MET walking row (17170):
11,480 steps − 5,000 = 6,480 ÷ 100 a minute = 64.8 min · (3 − 1) × 92.6 kg × 64.8 min ÷ 60 = 200 kcal
Weight: your weight from your weigh-ins up to that day, as it stood when this count was saved.
Steps past 5,000, priced as walking at 100 steps a minute — 3 METs (CADENCE-Adults), the Compendium's 3.0-MET walking row (17170):
7,650 steps − 5,000 = 2,650 ÷ 100 a minute = 26.5 min · (3 − 1) × 92.6 kg × 26.5 min ÷ 60 = 82 kcal
Weight: your weight from your weigh-ins up to that day, as it stood when this count was saved.
Nothing logged this week yet — pick a card above.
Energy values: Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities. J Sport Health Sci 2024;13(1):6-12. doi:10.1016/j.jshs.2023.10.010 — pacompendium.com. Active kcal = (MET − 1) × body weight (kg) × hours — an estimate for an average adult, not a measurement of you. Steps: walking is 3 METs at 100 steps a minute — Tudor-Locke C, Aguiar EJ, Han H, et al. Walking cadence (steps/min) and intensity in 21-40 year olds: CADENCE-adults. Int J Behav Nutr Phys Act 2019;16:8. doi:10.1186/s12966-019-0769-6. Under 5,000 steps a day is the step-defined sedentary lifestyle — Tudor-Locke C, Craig CL, Thyfault JP, Spence JC. A step-defined sedentary lifestyle index: <5000 steps/day. Appl Physiol Nutr Metab 2013;38(2):100-114. doi:10.1139/apnm-2012-0235; that a sedentary maintenance already allows for about that much walking is Haleday's own arithmetic (the 1.2 × BMR factor leaves about 0.08 × BMR for all movement once rest and the ~10 % that digesting food takes are counted).
Not medical advice. Demo data only. Active energy is estimated from your weight, the time and — for steps — the day's count. No device's own calorie figure is used.
Steps past 5,000, priced as walking at 100 steps a minute — 3 METs (CADENCE-Adults), the Compendium's 3.0-MET walking row (17170):
12,930 steps − 5,000 = 7,930 ÷ 100 a minute = 79.3 min · (3 − 1) × 92.6 kg × 79.3 min ÷ 60 = 245 kcal
Weight: your weight from your weigh-ins up to that day, as it stood when this count was saved.
The first 5,000 steps of a day add nothing: your plan's sedentary baseline already allows for about that much walking.
Steps past 5,000, priced as walking at 100 steps a minute — 3 METs (CADENCE-Adults), the Compendium's 3.0-MET walking row (17170):
10,210 steps − 5,000 = 5,210 ÷ 100 a minute = 52.1 min · (3 − 1) × 92.6 kg × 52.1 min ÷ 60 = 161 kcal
Weight: your weight from your weigh-ins up to that day, as it stood when this count was saved.
One count a day: the one you type, else the one your iPhone sends — never the two added together. Your plan already allows for about the first 5,000 steps of a day; steps past them go on your Move ring, less anything you logged on your feet that day (a walk, run, hike, game, dance…) or an exercise you logged with your own kcal figure, which the count may already hold. With your own account, an iPhone Shortcut you set up can send your steps.