How the Weekly Movement Planner calculates your plan

The goal of this calculator is simple: take a weekly movement target and spread it across your real life. Most people don’t fail because they “lack motivation” — they fail because the plan assumes unlimited time, perfect energy, and a body that never gets sore.

This planner uses three core steps: (1) choose a weekly target, (2) convert everything to a single “movement budget,” and (3) distribute that budget across the week using a balance rule.

If you select Follow public health guidelines, the planner defaults to a classic weekly target: 150 moderate minutes (like brisk walking) or 75 vigorous minutes (like running) — or a mix of both. If you choose Custom, you set your own weekly minute target. If you choose Steps, the tool converts steps into minutes using a typical walking cadence.

Mixed-intensity plans are easiest to compare using moderate‑equivalent minutes. A common rule is that 1 minute of vigorous activity ≈ 2 minutes of moderate activity. So we compute:

• Moderate‑equivalent minutes = (moderate minutes) + 2 × (vigorous minutes)

If you enter steps, the planner estimates walking time using a typical range of 100–120 steps per minute for most adults. This tool uses 110 steps/min as a reasonable default, so:

• Walking minutes = steps ÷ 110
• Moderate‑equivalent minutes = walking minutes (assuming brisk walking)

Next, the planner spreads your movement budget across the number of days you can move. But it doesn’t split it evenly — because bodies and schedules aren’t even. Instead, it uses a balance rule:

• 1–2 anchor days (slightly longer sessions) for progress.
• 2–4 steady days (medium sessions) to build consistency.
• 0–2 light/recovery days (short sessions) to keep the streak alive.
• Remaining days become rest or mobility-only days.

The “Energy style” changes the distribution: Easy keeps sessions shorter and adds more recovery, Balanced is a realistic default, and Spicy concentrates more minutes into fewer “push” days. The planner also respects your Max minutes per day by capping long sessions and spreading overflow.

If you enter your weight, the planner estimates calories using a simple MET approach. It uses typical MET values (not perfect, but good for ballpark tracking): walking/brisk activity ≈ 3.5 MET, vigorous cardio ≈ 7 MET, strength ≈ 4 MET, mobility ≈ 2.5 MET. Calories ≈ MET × weight(kg) × hours — a rough estimate for weekly trend tracking.

Real examples you can copy

Choose guideline mode, keep the default 150 moderate minutes, set 5 days available, Balanced energy, Walking cardio, max 45 minutes/day. You’ll usually get two “anchor” days (longer), two steady days, and one light day — plus rest built in.

• Anchor: 35–45 min brisk walk + 10–15 min strength + short mobility
• Steady: 25–35 min walk + mobility
• Light: 15–20 min easy walk + stretching

Set 3 days available and the tool concentrates minutes: one anchor day, one steady day, one light day. This is the “real life” plan: do more when you can, then recover so you don’t quit.

Enter 70,000 steps/week. The planner estimates walking minutes: 70,000 ÷ 110 ≈ 636 minutes/week. Since your steps already provide a cardio base, the suggestions usually emphasize strength and mobility.

Choose Spicy energy, 4–5 days available, fat loss focus, max 60 minutes/day. You’ll get one or two tougher days plus recovery, which makes it ideal for a “7‑day challenge” story without doing HIIT daily.

Why this planner is built for consistency

A weekly plan is a behavior design problem, not just a math problem. The math is the easy part. The hard part is building a schedule that survives real life: poor sleep, weather, soreness, travel, and random calendar chaos.

That’s why the planner follows three habit‑safe rules:

• Minimum viable movement: every active day can be scaled down and still “counts.”
• Recovery is scheduled: rest is not failure; it’s the glue that keeps consistency.
• Anchors drive progress: slightly longer sessions help you improve without burning out.

The output is intentionally simple and screenshot‑friendly: day, total minutes, and a short suggestion. If you want more detail, treat each suggestion as a template and repeat it weekly: walk + 10‑minute strength, or easy cardio + mobility. Simple plans get repeated. Repeated plans create results.

• Post a screenshot: “My 7‑day movement plan — join me.”
• Run two versions: “Easy week vs Spicy week.”
• Turn it into a challenge: “5 days, 30–45 min/day, done.”
• Use the Copy button to paste your plan into Notes, Notion, or a group chat.

Frequently asked questions

• Is this a medical fitness plan?

  No — it’s a general movement planner for building habits. If you have medical conditions or pain, ask a professional.

• What counts as “moderate” vs “vigorous”?

  Moderate feels like brisk walking where you can talk but not sing. Vigorous feels like running where talking is harder.

• What if I miss a day?

  Swap it with a rest day or spread remaining minutes. Don’t punish yourself with a double session.

• Does walking really matter?

  Yes. Walking is one of the most sustainable ways to build cardiovascular health and daily energy.

• How accurate are the calorie estimates?

  They’re rough and vary by terrain, fitness level, and intensity — use them for trends, not precision.

• Can beginners use this?

  Absolutely. Start with Easy or Balanced and choose a lower max minutes/day.

• Can I save multiple plans?

  Yes — up to 20 plans are saved locally on your device.