Quarantine Activity Calculator
Calculate your energy needs and track activity changes during quarantine or lockdown
Personal Information
Current Physical Activity
Activities You Had to Give Up
Add up to 3 activities you used to do regularly but had to stop due to quarantine/lockdown
New Activities Added to Your Routine
Add up to 3 new activities you started during quarantine/lockdown
Staying Active During Quarantine
Simple Home Activities
- •Take stairs instead of elevators when possible
- •Dance to your favorite music (4.5 METs)
- •Do household chores more vigorously
- •Try bodyweight exercises during TV breaks
- •Walk around while talking on the phone
Online Workout Options
- •Follow online yoga or fitness classes
- •Try high-intensity interval training (HIIT)
- •Use fitness apps for guided workouts
- •Join virtual fitness challenges with friends
- •Try meditation and stretching routines
Calorie Equivalent Foods
• 1 slice of bread
• 15g nuts
• 1 small apple
• 200ml orange juice
• 25g chocolate
• 1 energy bar
• 100g pasta with sauce
• 1 large muffin
• 1 portion takeaway
Activity Intensity (METs)
MET = Metabolic Equivalent of Task. 1 MET = energy cost of sitting quietly.
Understanding Quarantine Weight Management
Why Focus on Maintenance?
During times of stress like quarantine or lockdown, weight maintenance is more realistic and healthier than weight loss. Most people experience decreased physical activity and increased stress, making aggressive weight loss goals counterproductive.
Energy Balance Basics
- •BMR: Calories your body needs at rest
- •PAL: Physical Activity Level multiplier
- •TDEE: Total Daily Energy Expenditure = BMR × PAL
How This Calculator Helps
- Calculates your current energy needs based on lifestyle
- Tracks calories lost from activities you had to give up
- Adds calories from new activities you've started
- Provides net change in daily energy expenditure
- Recommends daily calorie intake for weight maintenance
Key Insights
Small changes in daily activity can significantly impact your energy balance. A 30-minute daily walk (about 150 calories) equals roughly one candy bar or small snack. Understanding these equivalents helps you make informed decisions about diet and activity during challenging times.
⚠ Medical Disclaimer
This calculator provides general energy expenditure estimates and should not replace professional medical or nutritional advice. Individual calorie needs may vary significantly based on metabolism, medical conditions, medications, and other factors. During times of stress or significant lifestyle changes, consult healthcare providers for personalized guidance. If you experience significant weight changes, eating difficulties, or mental health concerns during quarantine or lockdown, seek professional support.