Quarantine Activity Calculator
Calculate total calories burned and WHO physical-activity compliance for your home workout plan during quarantine — enter the duration, daily exercise minutes, body weight and intensity.
days
min/day
kg
Activity intensity
Over the full quarantine period
- 1
Calories per minute
3.5 × 70 ÷ 60 = 4.083MET × body weight (kg) ÷ 60 gives kcal per minute of activity. - 2
Daily calorie burn
30 × 4.083 = 122.5 - 3
Total calories burned
14 × 122.5 = 1,715
How does this calculator work?
Calories per minute = MET × weight(kg) / 60. METs: light = 2.5, moderate = 3.5, vigorous = 7.0. WHO minimum = 150 min/week moderate = 525 MET-min/week. Multiply daily active minutes by days for totals. All values are mid-range estimates; actual burns vary with fitness and specific activity.
Formula
How this is calculated
The Metabolic Equivalent of Task (MET) expresses exercise intensity as a multiple of resting metabolism. Light activity (slow walking, stretching) is about 2.5 METs; moderate (brisk walking, leisure cycling, yoga flow) is 3.5 METs; vigorous (running, HIIT, skipping rope) is 7.0 METs. Calories burned per minute of activity = MET × body weight in kilograms / 60, which assumes that 1 MET consumes roughly 1 kcal/kg/hour. Total calories for a session = calories-per-minute × session duration; over the quarantine period, multiply by the number of days.
The WHO (2020) physical-activity guidelines recommend at least 150–300 minutes of moderate-intensity aerobic activity per week for adults, or 75–150 minutes of vigorous-intensity, or an equivalent combination. In MET-minutes per week that target equals 525 MET-min/week (150 min × 3.5 MET). The compliance percentage compares your weekly MET-min to this benchmark — 100% means you meet the minimum, higher means you exceed it.
All estimates assume a single average MET for the chosen intensity level. Real calorie burns vary with fitness level, age, body composition and specific movements. The MET values used here (2.5 / 3.5 / 7.0) are mid-range estimates; actual activities range widely within each category.
Frequently asked questions
MET (Metabolic Equivalent of Task) is the ratio of your active metabolic rate to your resting rate. A MET of 1 is rest; 2.5 is light activity using 2.5× as much energy; 7.0 is vigorous exercise. Multiply MET × weight × time to estimate calorie burn.
The WHO recommends adults get at least 150 minutes of moderate-intensity physical activity per week (or 75 min vigorous). During quarantine, the WHO suggests home-based exercises — jumping jacks, dancing, walking inside — to maintain this level even without gym access.
The MET formula uses average calorie-burn rates for the general population. Real burns depend on your fitness level, age, body composition, the specific movements you perform, and environmental conditions. Treat the output as a planning estimate, not a precise measurement.
Also known as
TG we-Calculate Editorial Team. (2026). Quarantine Activity Calculator [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/quarantine-activity-calculator
TG we-Calculate Editorial Team. "Quarantine Activity Calculator." TG we-Calculate. 2026. https://we-calculate.com/calculator/quarantine-activity-calculator.
TG we-Calculate Editorial Team, "Quarantine Activity Calculator," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/quarantine-activity-calculator
@misc{wecalculate_quarantine_activity_calculator, title = {Quarantine Activity Calculator}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/quarantine-activity-calculator}}, year = {2026}, note = {TG we-Calculate} }
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