Quarantine Activity Calculator
Calculate quarantine activity quickly with our dietary tool. Get results based on evidence-based formulas with clear explanations.
Reviewed by Rahul Singh, Health & Wellness Specialist
Formula
Calories = MET x Weight(kg) x Duration(hours)
Where MET is the Metabolic Equivalent of Task representing intensity relative to rest, Weight is body mass in kilograms, and Duration is exercise time in hours. Each activity has a specific MET value: Walking (3.5), Bodyweight exercises (5.0), Yoga (3.0), Dancing (5.5), Housework (3.3), Stairs (8.0).
Worked Examples
Example 1: Moderate Home Workout Day
Problem:A 70kg person does 30 minutes of indoor walking, 20 minutes of bodyweight exercises, and 15 minutes of yoga. How many calories are burned?
Solution:Walking: 3.5 MET x 70kg x 0.5hr = 122.5 cal\nBodyweight: 5.0 MET x 70kg x 0.333hr = 116.7 cal\nYoga: 3.0 MET x 70kg x 0.25hr = 52.5 cal\nTotal = 122.5 + 116.7 + 52.5 = 291.7 cal\nTotal time: 65 minutes\nWeekly if repeated daily: 2,042 cal
Result:Total: 292 calories in 65 minutes | Weekly: 2,042 cal | Meets WHO 150 min/week
Example 2: Active Quarantine Schedule
Problem:An 80kg person does 20 min walking, 30 min bodyweight training, 15 min dancing, and 10 min stair climbing daily. What is the weekly calorie burn?
Solution:Walking: 3.5 x 80 x 0.333 = 93.3 cal\nBodyweight: 5.0 x 80 x 0.5 = 200 cal\nDancing: 5.5 x 80 x 0.25 = 110 cal\nStairs: 8.0 x 80 x 0.167 = 106.7 cal\nDaily total = 510 cal in 75 min\nWeekly = 510 x 7 = 3,570 cal\nMonthly = 510 x 30 = 15,300 cal
Result:Daily: 510 cal | Weekly: 3,570 cal | Monthly weight loss potential: 4.4 lbs
Frequently Asked Questions
What is the WHO recommended amount of weekly physical activity?
The World Health Organization recommends that adults aged 18 to 64 get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of both. For additional health benefits, adults should increase moderate-intensity activity to 300 minutes per week or engage in 150 minutes of vigorous activity weekly. Muscle-strengthening activities involving major muscle groups should be performed on two or more days per week. These guidelines remain the same whether you exercise at home, in a gym, or outdoors, and the activity can be accumulated in bouts as short as 10 minutes throughout the day.
References
Reviewed by Rahul Singh, Health & Wellness Specialist · Editorial policy