A “Move Goal” represents the targeted number of active calories a person aims to burn daily through physical activity. This metric is distinct from total calories burned, which includes the energy used for basic bodily functions like breathing and circulation. Focusing on active calories encourages deliberate movement, providing a clear, measurable target for fitness objectives. An effective goal should be challenging enough to promote adaptation yet realistic enough to achieve consistently without burnout.
Understanding Your Baseline Activity
Before establishing a new target, accurately measure your current daily energy expenditure. The Move Goal focuses specifically on active energy expenditure, which includes structured exercise and Non-Exercise Activity Thermogenesis (NEAT).
The first step involves tracking your activity for one to two weeks to establish an average baseline. This helps differentiate between your Basal Metabolic Rate (BMR)—energy needed for survival at rest—and calories burned through movement. For example, a sedentary person might burn 300 to 400 active calories daily, while a moderately active person might average 600 to 800 active calories.
Accurate tracking requires consistently wearing your device and ensuring personal metrics, such as weight and age, are correctly entered. This observation clarifies your current activity level and prevents setting a goal based on an unsustainable, aspirational level.
Key Factors That Determine Your Ideal Target
The ideal active calorie target depends on your physiological metrics and specific fitness objectives. Individuals aiming for weight loss need a calorie deficit, often requiring a higher Move Goal to contribute to the energy shortfall. A common starting point for weight loss is 500 to 1,000 active calories per day, depending on current fitness level.
Body metrics, including weight, age, and sex, influence your BMR, which indirectly affects the Move Goal. Higher body mass results in more calories burned for the same activity, meaning two people performing the same workout may have different active calorie totals. BMR provides the metabolic foundation upon which active calorie goals are built.
A practical method for setting a sustainable initial goal is the 10–20% rule, which suggests increasing your current active calorie baseline by a manageable percentage. For example, if your average is 400 active calories, a 15% increase sets the new target at 460 calories. This incremental approach ensures the goal is achievable and reduces the risk of burnout. Sedentary individuals might start with 250–350 active calories, while highly active individuals may aim for 800–1,000 active calories or more.
Strategies for Goal Progression and Adjustment
Once the initial Move Goal is consistently achieved, long-term progress requires gradual increases based on the principle of progressive overload. This means periodically raising the numerical target to continually challenge the body and maintain a stimulating level of activity.
A good metric for adjustment is consistency: if you achieve your current target five to six days a week for two consecutive weeks, it is time to increase the number. The increase should remain modest, typically an additional 50 to 100 calories, allowing your body to adapt without undue strain.
It is also important to adjust the goal downward during periods of illness, high psychological stress, or insufficient sleep to prioritize recovery. Consistency over intensity is the mechanism for long-term adherence, and a temporary reduction prevents the mental fatigue and physical strain that can lead to abandoning the goal entirely. Regular reassessment of your average weekly burn ensures the Move Goal remains a tool for positive reinforcement.