Point System

Have any Questions? Contact Julie Randall at Julie.Randall@cortland.edu.

Wellness Challenge Point System

The SUNY Cortland Wellness Challenge Point System is comprised of the following:

Pedometer Steps (Baseline for Point System)

For every 1,000 steps a person receives 1 point. This is based on the following:

  • Recommended daily steps: 10,000 steps
  • 10,000 steps = about 5 Miles
  • 2,000 steps = 1 Mile

For example, if a person reaches the goal of 10,000 steps per day, they receive 10 points.

We are looking for accurate step counts and will NOT accept estimates for step counts. If you don’t use a pedometer for your readings your steps will not be allowed.

Physical Activity Points

On average a person will burn 70 calories by walking 1 mile. So if the goal is to walk your 10,000 steps per day (5 miles), you’ve burned (on average) 350 calories and earned 10 points. Our physical activity points are based on players burn on average about 350 calories for doing certain exercises for a certain amount of time. So for every 350 calories burned when exercising, you earn 10 points. Of course, everyone is different, so based on how many calories burned you earned points. A heavier person would typically burn more calories doing the same routine as someone weighing less, thus earning more points.

To make it fair, this year we decided to change our point system based simply on total TIME of exercise routine instead of calories burned.

Each exercise routine has a specific base-calorie value. We take a look at the length of time per activity and its base-calorie value, and then give the player 10 points for every 350 calories.

Calculate the Point Value: points = ( base calories value / 350 ) * 10

Let’s say Kayaking for 1 hour has a base-calorie count of 350. Another word, if a typical person kayaked for one hour, they would burn, on average, 350 calories. A player’s points would be broken down as follows:

points = rounded up( base calories value / 350 ) * 10
points = rounded up( 350 / 350 ) * 10
points = ( 1 ) * 10
points = 10

The player would earn a total of 10 points if they did kayaking for a full hour.


Exercise Effort Calories
60 min
45 min
30 min
15 min
Elliptical Light Effort 606
17.31 Points
12.99 Points
8.66 Points
4.33 Points
Elliptical Moderate Effort 707
20.20 Points
15.15 Points
10.10 Points
5.05 Points
Elliptical Vigorous Effort 808
23.09 Points
17.31 Points
11.54 Points
5.77 Points

Let’s break down how we get the 17.31 points for Elliptical, Light Effort for 1 hour:

points = rounded up( base calories value / 350 ) * 10
points = rounded up( 606 / 350 ) * 10
points = rounded up( 1.731428571428571 ) * 10
points = ( 1.731 ) * 10
points = 17.31

Download our Exercise Base-Calorie Chart

If you would like to view all the various physical activities we are using, and their base-calorie count for the point system, download the following Microsoft Excel file here:

Losing Percentage of your Body Weight

At the end of the competition, you receive 100 Points for each 1% of body weight lost during the challenge. At the beginning of the competition, please enter your initial weight under View My Points. Then enter your final weight at the end of the competition. Using the formula below, a final percentage will be generated and points rewarded.

Formula: (Start weight – Finish Weight) x 100 ÷ Start weight = % lost

Example: If a person’s starting weight was 200 lbs and they lost 10 lbs, the total percentage of weight loss was 5%.

(200 – 190) x 100 = 1,000

1,000 ÷ 200 (start weight) = 5

You lost 5% of your body weight. You get 500 points!

Eating Fruits and Vegetables

Healthy eating will earn you points! So if you “strive for five” by eating at least five servings of fruits and vegetables per day you will earn points. Can’t eat five servings? OK – we will cut you some slack and you’ll be able to earn points for eating 3, 4 or 5 or more servings.

  • Eat at least 3 servings per day and earn 1 point
  • Eat 4 servings per day and earn 3 points
  • Eat 5 or more servings per day and earn 6 points

Drinking Water

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

  • Drink at least 4 cups (8 oz. each) per day and earn 1 point
  • Drink between 5–7 cups (8 oz. each) per day and earn 3 points
  • Drink 8 cups (8 oz. each) or more per day and earn 6 points

Is your school or business looking to run a Wellness Challenge?

Contact us to learn how your school or business can have your Wellness Challenge website and run your competition just like this one.

Click the Request More Information button or e-mail adam@mywellnesschallenge.org for details.