Fitness & Health in Honolulu, HI
Comprehensive fitness guide for Honolulu: health statistics, calorie calculators for popular activities, gym density, walk score, and wellness data for 350,964 residents.
Fitness Score
73/100
Good
Walk Score
65
35.4% above national average
Obesity Rate
23.7%
25.7% below national average
Gyms / 100K
8.3
59.6% above national average
Fitness Overview: Honolulu, HI
Honolulu, Hawaii (population: 350,964) has a fitness score of 73/100 (Good). The city features 8.3 gyms per 100,000 residents and a walk score of 65. With a tropical climate averaging 77°F and 12 months suitable for outdoor exercise, residents enjoy activities like surfing, swimming, hiking. The average resident takes 7,450 steps daily and burns approximately 2,120 calories per day.
Population
350,964
Avg Daily Steps
7,450
55.2% above national average
Avg Daily Burn
2,120 cal
Climate
tropical
77°F avg
Outdoor Months
12 months
Median Income
$64,606
Calories Burned Calculator — Popular Activities in Honolulu
Calculate how many calories you burn doing the most popular activities in Honolulu, HI.
Honolulu vs. National Average: Health Statistics
| Metric | Honolulu | National Avg | Comparison |
|---|---|---|---|
| Obesity Rate | 23.7% | 31.9% | 25.7% below national average |
| Gym Density (per 100K) | 8.3 | 5.2 | 59.6% above national average |
| Avg Daily Steps | 7,450 | 4,800 | 55.2% above national average |
| Walk Score | 65 | 48 | 35.4% above national average |
| Avg Daily Calories Burned | 2,120 | 1,900 | 11.6% above national average |
| Fitness Score | 73/100 | 50/100 | 46.0% above national average |
Popular Fitness Activities in Honolulu
Based on Honolulu's tropical climate with an average temperature of 77°F and 12 months suitable for outdoor exercise, these are the most popular activities:
Fitness Tips for Honolulu Residents
- With 12 months of outdoor exercise weather, Honolulu is great for surfing. Aim for at least 150 minutes of moderate activity per week (CDC recommendation).
- The average Honolulu resident takes 7,450 steps daily. Try increasing by 2,000 steps — that's roughly 100 extra calories burned per day, or about 10 lbs of fat loss per year.
- Use our calorie calculator to set personalized daily targets, then track your progress with the weight loss timeline.
Fitness in Other Hawaii Cities
Methodology & Health Data Sources for Honolulu
How we estimate fitness and calorie data for Honolulu, HI: Our caloric expenditure figures are derived from the Compendium of Physical Activities (Ainsworth et al., MET tables), adjusted using public-health context from CDC BRFSS data for Hawaii. The on-page calculator uses the standard simplified MET-hours estimate: calories = MET × body weight in kg × hours. The oxygen-uptake version is often written as kcal/min = (MET × 3.5 × body weight in kg) / 200, so every output should be treated as an estimate rather than a clinical measurement.
- BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation, the gold standard recommended by the Academy of Nutrition and Dietetics.
- TDEE (Total Daily Energy Expenditure) applies activity multipliers (1.2-1.9) based on PAL (Physical Activity Level) categories from the Institute of Medicine DRI report.
- Honolulu climate factor: outdoor activity calorie burn varies seasonally; we use NOAA NCEI temperature data for Hawaii to model effective workout days per year.
- Local health context: Hawaii state-level obesity prevalence and activity rates (CDC BRFSS) inform population-relative recommendations.
Authoritative health data sources:
- CDC Behavioral Risk Factor Surveillance System (BRFSS) — state-level health and activity data for Hawaii
- Physical Activity Guidelines for Americans (HHS) — official US activity recommendations
- FDA Dietary Reference Intakes and Daily Values — calorie and nutrient baselines
- Dietary Guidelines for Americans (USDA/HHS) — evidence-based nutrition framework
- CDC Physical Activity and Your Weight — energy-balance and physical-activity context
- NOAA Climate Normals — Hawaii — temperature data affecting outdoor activity
Health Disclaimer: Calorie and fitness calculations are estimates for general guidance and not medical advice. Individual energy needs vary based on body composition, muscle mass, hormones, medications, and health conditions. Consult a registered dietitian (RD), certified personal trainer (NSCA, ACSM, NASM), or physician before starting any weight loss or exercise program — especially if you have diabetes, heart disease, eating disorder history, or other medical conditions.
Reviewed by Brazora Monk · Last updated 2026 · Methodology aligned with CDC, HHS, ACSM, and Compendium of Physical Activities standards
Special Populations: When to Consult a Registered Dietitian (RDN)
The calorie/macro targets shown are general estimates calibrated for healthy adults. Several conditions require personalized guidance from a Registered Dietitian Nutritionist (RDN) — credentialed via the Commission on Dietetic Registration:
Energy needs increase 340 kcal/day in T2 and 452 kcal/day in T3. Lactation: +330-400 kcal/day. Folate, iron, choline, omega-3 needs change. USDA Dietary Guidelines have a dedicated chapter.
Insulin resistance affects glucose handling and weight loss response. Lower carb / higher protein approaches often work better than standard calorie-deficit alone. HHS Office on Women's Health.
Carb counting + glucose monitoring required. Continuous glucose monitor (CGM) + RDN-CDCES (Certified Diabetes Care Specialist) is ideal. CDC Diabetes.
Hypothyroidism reduces BMR by 5-10% even when medicated. Hyperthyroidism increases it. Adjust calculator output accordingly. NIDDK.
Caloric requirements drop dramatically (initially 600-800 kcal/day, gradually increasing). Protein priority > calories. RDN-CSOWM (Certified Specialist in Obesity and Weight Management) recommended.
Calorie tracking can trigger relapse. Do NOT use this calculator if currently in recovery. NEDA Helpline.
Find a Registered Dietitian: Academy of Nutrition and Dietetics — Find an Expert. Many RDNs accept insurance and telehealth. CDR-credentialed and verifiable via cdrnet.org.
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Frequently Asked Questions
What is the obesity rate in Honolulu, HI?
The obesity rate in Honolulu, HI is 23.7%, which is 25.7% below national average (national average: 31.9%). This rate reflects the state-level data from the CDC Behavioral Risk Factor Surveillance System, which tracks adult obesity prevalence across all U.S. states and territories.
How many gyms are there in Honolulu?
Honolulu, HI has approximately 8.3 gyms and fitness centers per 100,000 residents, which is 59.6% above national average (national average: 5.2 per 100K). This includes commercial gyms, CrossFit boxes, yoga studios, martial arts schools, and other fitness facilities.
What are the most popular fitness activities in Honolulu?
The most popular fitness activities in Honolulu include surfing, swimming, hiking. These activities reflect the city's tropical climate with 12 months of outdoor exercise weather and average temperature of 77°F. The city's walk score of 65 also influences how residents stay active.
What is the walk score of Honolulu, HI?
Honolulu has a walk score of 65 out of 100, which is 35.4% above national average (national average: 48). Some errands can be accomplished on foot, but many residents still rely on cars for daily activities.
How many calories does the average person in Honolulu burn daily?
The average adult in Honolulu burns approximately 2,120 calories per day through a combination of basal metabolic rate, daily activities, and exercise. This is 11.6% above national average. Factors like the city's walk score (65), climate, and gym availability contribute to this number.