and then used a multiplier of the total distance I "ran" (treadmill/elliptical). I can't recall for sure the numbers and the goal, but I believe it was 1.2 x miles x total monthly weight lifted and a total of 250,000 or 500,000 adjusted lbs. That was to encourage me to get a reasonably balanced workout (weights and cardio) and I was starting completely from zero (really, REALLY out of shape and probably 50 lbs overweight).

I'm sure there are millions of more scientific ways to do that, but this one was "my own" and I knew how hard it would make me work. Mission was accomplished.

In any case, good luck on your continued fitness goals!!