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Fitbit Product Experts Alumni are retired members of the Fitbit Product Expert Program. Learn more
@jonsl wrote:I know that one can update your own goals so that you can see when you achieve your "green" targets and when you don't achieve them. However, if you are always achieving your goals, then it could be that the goals are too low.
What goals do you set for your metrics (e.g. steps, floors, active minutes)? Do you set a "low" achievable score or a stretch goal? For me, I set a stretch goal so that I am achieving green approximately 80% of the time over a 1 month period. However, it would be great if Fitbit could help me calculate what my goals should be and benchmark me with peers!
How do you set your goals?
@jonslFitbit's initial basis for your goals is from the CDC Guidelines as per this link. This is where the 30 minutes of Very Active Minutes (VAM) basis is. To earn 1 x VAM you must achieve 6 times your sleeping/sedentary calories which is equivalent to 6 MET's as mentioned in their online help.
To set your level of Calories Burned Goal I feel you can do it this way.
1. Calculate your Fitbit BMR by multiplying your 5 minute sedentary/sleeping BMR by 288 = BMR 24hrs.
or use this calculator which is within 4 calories of my BMR and uses the same equations as part of the basis of Fitbit's BMR.
2. Examine the table below and check what you feel your activity level should be and multiply your BMR by one of the factors. That will give you your Calories Burned Goal.
or
3. Divide your BMR into your current Calorie Burn Goal to see what factor you have. My factor averages 1.57 over the last month which is about right because I have one brisk 45 minute walk each day within that.
Floors I can't worry too much about because I live in a fairly flat area and the largest building is our hospital 
. Then only plus you get from floors is the activity of steps and speed, nothing for floors.
The image below the table shows you what activity I have to do to achieve VAM
Sedentary. Little to no regular exercise. (factor 1.2)
Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. This may include such things as bicycling, jogging, basketball, swimming, skating, etc. If you do not exercise regularly, but you maintain a busy life style that requires you to walk frequently for long periods, you meet the requirements of this level. (factor 1.375)
Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. Any of the activities listed above will qualify. (factor 1.55)
Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or greater 5 to 7 days per week (see sample activities above). Labor-intensive occupations also qualify for this level. Labor-intensive occupations include construction work (brick laying, carpentry, general labor, etc.). Also farming, landscape worker or similar occupations. (factor 1.7)
Extreme level: Exceedingly active and/or very demanding activities: Examples include: (1) athlete with an almost unstoppable training schedule with multiple training sessions throughout the day (2) very demanding job, such as shoveling coal or working long hours on an assembly line. Generally, this level of activity is very difficult to achieve. (factor 1.9)
Finally Benchmarking with your peers is a little futile on Premium, even though they update it every month with the latest 9 months of data I believe the human "stickable" factor of people dropping off the Fitbit challenge is typical of humans who try to set their mind to anything. In the first few months about a third would drop off and they could be included in this graph. I'm not condemning Premium because I have used it for 3 years. Just look at the average under the "bell curve".....about 7000/day.
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