Quarantine Activity Calculator

Your details

Biological sex affects the Mifflin-St Jeor BMR constant.
years
kg
cm
Average hours of sleep per night before quarantine.
h/day
Desk work, commuting (seated), watching TV, reading.
h/day
Standing, cooking, light housework, casual errands.
h/day
Brisk walking - commute, lunch breaks, errands on foot.
h/day
Average hours per day (e.g. 5 days × 1 h = 0.71 h/day).
h/day
h/day
Remote work at desk, watching TV/streaming, video calls.
h/day
Housework, cooking, pacing, standing.
h/day
Short walks allowed during quarantine (garden, doorstep).
h/day
h/day
Daily calorie changeLarge drop in activity
-637kcal/day

Negative = fewer calories burned in quarantine (risk of weight gain if intake unchanged).

TDEE before quarantine2,987kcal/day
TDEE during quarantine2,350kcal/day
PAL before1.77
PAL during quarantine1.39
BMR1,689kcal/day
Est. weekly weight changeGain ~0.58 kg/week (if intake unchanged)
Recommended calorie adjustmentEat ~637 kcal/day less to maintain weight
Before quarantine2,989
During quarantine2,352

Calorie gap: -637

  • TDEE (kcal/day)
  • PAL
1.39 PAL
Below FAO range<1.4Sedentary or light1.4-1.7Active / moderately active1.7-2Vigorously active2+

Your quarantine routine burns about 637 kcal/day less (-21.3% drop).

  • Your Physical Activity Level went from 1.77 before to 1.39 during quarantine. The FAO/WHO/UNU classify PAL 1.40-1.69 as a sedentary or light-activity lifestyle and 1.70-1.99 as active, and identify 1.75 and above as the level desirable for limiting the risk of overweight and chronic disease.
  • Your BMR is 1689 kcal/day - the calories your body burns even at complete rest. Muscle mass and sleeping well protect this floor.
  • An uncompensated drop of this size leads to weight gain over weeks to months. Reducing portion sizes or adding a 30-minute home workout closes most of the gap.
  • Gain ~0.58 kg/week (if intake unchanged)

Next stepAdd 30-40 minutes of moderate-intensity home exercise daily (e.g. HIIT, cycling, brisk indoor walking) and reduce daily calorie intake by roughly half the gap shown.

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