Quarantine Activity Calculator
Built for the lockdown months, when commutes, sport and gym sessions suddenly stopped — but it works for any change of routine. Add the activities you've dropped and the ones you've taken up to see how your daily calorie burn has changed.
Change per day
kcal
Enter your weight and at least one activity
(MET − 1) × weight × hours, 2024 Compendium of Physical Activities
Lost from stopping
kcal/day
Gained from starting
kcal/day
You're burning about kcal a day less than before. Unless you eat that much less or add activity, your weight is likely to creep up.
MET values for adults aged 19–59; activity energy varies from person to person.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
Want a Plan Built Around Your Numbers?
A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
Energy for each activity comes from its MET value in the 2024 Adult Compendium of Physical Activities (Herrmann et al., Journal of Sport and Health Science, 2024), where 1 MET = 1 kcal per kg of body weight per hour, roughly the cost of sitting quietly. Each activity is counted above that resting cost: (MET − 1) × weight × hours. Change per day = what the activities you started add, minus what the ones you stopped used to add.
Why routine changes add up
For a 70 kg adult, dropping a daily 60-minute walk means roughly 200 fewer calories burned every day. Unless food intake falls by the same amount, that difference shows up on the scale over the following months.
About the numbers
MET values are averages for adults aged 19–59 doing each activity at a typical intensity. Your own figure depends on how hard you work, your fitness and your body size, so treat the result as a guide.
Related calculators
To see your whole day's energy use, try the TDEE Calculator; to adjust your intake, the Maintenance Calorie Calculator.
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