How this calculator works
A home routine can change energy expenditure even when formal exercise stops. Enter up to three non-overlapping activities per routine. Other activities can use a MET from the cited Compendium. This comparison uses selected activities in the 2024 Adult Compendium and the conventional approximation 1 MET = 1 kcal/kg/hour. Gross activity includes rest; the change calculation subtracts 1 MET for each period to avoid counting resting time as added exercise. Baseline EER is inactive adult energy. The comparison is illustrative: the selected activities do not necessarily describe an entire day or directly measure PAL. The result is an estimate for information only and is not medical advice.
Formula
Gross kcal = MET x kg x hours. Change above rest = (after MET - 1) x kg x after hours - (before MET - 1) x kg x before hours. Scenario daily energy = inactive EER + change.
Worked example
At 70 kg, replacing one hour sitting quietly (1 MET) with one hour of 3.8-MET walking changes energy by 196 kcal. Gross walking energy is 266 kcal, which includes 70 kcal of resting-equivalent expenditure.
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Frequently asked questions
Can this measure my actual energy burn?
No. METs are population averages and individual resting metabolism varies.
Why subtract resting energy?
It prevents a longer activity entry from counting the energy you would have used at rest as extra activity.
Does quarantine itself change BMR?
The tool does not assume that. It compares activity scenarios; illness or prolonged changes need individual assessment.