Physical Activity Level (PAL) Calculator

How it works

PAL = Σ (hours × PAR) ÷ 24 · PAR (physical activity ratio, multiple of BMR): sleeping 1.0, sitting 1.5, standing/light 2.2, walking/moderate 3.2, vigorous 6.0 · TDEE = BMR × PAL

The FAO/WHO/UNU 2004 report on human energy requirements expresses each activity as a physical activity ratio (PAR) — its energy cost as a multiple of basal metabolic rate — and averages them over 24 hours to get the physical activity level (PAL). Sustainable lifestyles fall between 1.40 and 2.40: 1.40–1.69 sedentary or light, 1.70–1.99 active or moderately active, and 2.00–2.40 vigorous. The five groups here pool the report’s PAR values (for example eating 1.5, cooking 2.1, personal care 2.3, walking 3.2).

Worked example

A day of 8 h sleep, 10 h sitting, 4 h light activity, 1.5 h walking and 0.5 h vigorous exercise: (8 × 1.0 + 10 × 1.5 + 4 × 2.2 + 1.5 × 3.2 + 0.5 × 6.0) ÷ 24 = 39.6 ÷ 24 = PAL 1.65 — a sedentary or light lifestyle. With a BMR of 1,600 kcal/day, energy expenditure is about 2,640 kcal/day.

Sources: FAO/WHO/UNU (2004) Human energy requirements — Report of a Joint Expert Consultation

Frequently asked questions