Stay-At-Home Activity Planner
Build a daily quarantine routine that keeps you active. Enter short bursts of movement like mobility, bodyweight workouts, and chores to monitor estimated energy expenditure indoors.
Daily Activity Snapshot
Estimated calories burned: 452 kcal (weight: 70 kg)
| Activity | Duration (min) | Intensity (MET) | Calories (est.) |
|---|---|---|---|
| Morning mobility routine | 20 min | 2.5 | 58 kcal |
| Bodyweight workout | 30 min | 7.5 | 263 kcal |
| Evening walk | 25 min | 4.5 | 131 kcal |
MET values are averages. Actual calorie burn varies with fitness level and workout intensity.
How to Use This Calculator
Log your daily movement
Break the day into small chunks. Include home workouts, cleaning sessions, mobility breaks, and short walks.
Mix intensities
Combine light movement with moderate or vigorous workouts to keep energy expenditure and mood elevated indoors.
Cross-check with calorie targets
Use estimated burn to adjust calorie intake for maintenance or a deficit and to plan rest days proactively.
Formula
Calories = (MET x Weight (kg) x Duration (min)) / 60
- MET values approximate energy cost relative to resting metabolism.
- Weight is converted to kilograms automatically based on the selected unit system.
- Total activity time should stay under 24 hours (1,440 minutes).
Full Description
When routines move indoors, daily energy burn can drop quickly. By quantifying at-home movement, you can schedule intentional activity blocks that support metabolic health, mood, and sleep quality.
Combine planned movement with ergonomic work setups, sunlight exposure, and balanced nutrition for better wellbeing during extended periods at home. Adjust intensity based on fitness level and medical guidance.
Frequently Asked Questions
How accurate are MET-based calorie estimates?
They provide ballpark figures. Actual burn varies with fitness and effort. Use wearables for personalised calibration when possible.
What activities count as light?
Stretching sessions, gentle yoga, easy walking, tidying, and mobility breaks that raise heart rate slightly above resting.
Can I log outdoor workouts?
Yes. Rename the activity, adjust duration, and choose the intensity level that matches the effort.
How often should I update the plan?
Review it weekly, rotate activities to stay engaged, and adjust durations as your schedule or fitness changes.