A personal trainer way up north in the land of ice and snow asked me to to develop an app based on the Compendium of Physical Activities for him to use with his clients. This is it.
(MET is the metabolic equivalent of task which is just the energy cost of a physical activity)
The US Government recently did a very large study and found out 3 METs a day keeps you healthy and keeps the weight off, but 6 METs need to be burned to lose weight. (Gov't study)
I've found 6 METs every other day removes weight faster than 3 METs every day.