How the goals are set
Step goals follow the research on daily steps. Adults get most of the health benefit between 7,000 and 10,000 steps a day, while beginners and older adults do well starting at 4,000 to 6,000. The workout goal follows the 150 minutes a week advice from the CDC: 20 minutes a day for beginners, 30 for general health, 45 for weight loss and 60 for fitness gains.
The calorie goal adds two parts. Walking costs about 0.5 kcal per kilogram per kilometre, and workouts at a moderate pace use about 4 extra kcal per kilogram per hour above resting. Both depend on your weight, so the goal changes when you enter it.
What the three rings mean
- Orange ring: active calories, the energy you burn through movement and exercise, not counting resting burn.
- Green ring: steps taken across the day.
- Blue ring: minutes of deliberate exercise at a raised heart rate.
Closing all three on most days is a strong habit. Missing a day is normal. Aim for five days out of seven.
How to raise your numbers
- Add a 10 minute walk after each meal.
- Take stairs and park further away.
- Raise your goals about 10 percent every two weeks.
- Use the walking calculator to plan a route and the interval timer for short workouts.
- Rest well. See the best sleep habits.