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Daily Activity Calorie Estimator
Calories burned by everyday activities (cleaning, gardening, cycling, etc.).
How it works
Everyday movement counts, and MET values let you count it honestly. One MET is resting energy use; an activity rated at four METs uses roughly four times that rate. Multiply by your weight and by the hours spent, and a morning of gardening or cleaning turns into a calorie figure you can compare with a workout. The values here are published averages, so a gentle tidy and a frantic deep-clean will not match exactly, but the order of magnitude is right.
How to read the result
An hour of general gardening for a 70 kilogram person lands near 280 calories, which is a meaningful chunk of a day's activity, while light tidying lands much lower. That is useful context for days without formal exercise: a busy household day can already meet a large share of movement needs. It is not a reason to eat back every calorie, though, since these estimates sit on top of the resting energy you would have burned anyway.
One practical tip
Count active chores as movement, not as a workout replacement on their own. Pair them with one deliberate bout of brisk walking or similar activity, and you cover both the steady background movement and the heart-rate-raising effort that chores rarely sustain.
Do not add these activity calories to a separate exercise total for the same period, since double counting is the easiest way to overestimate a day; pick one accounting method and keep it consistent across weeks.
Household activity also breaks up long sitting periods, which matters independently of calories, so spreading chores through the day can be better for stiffness and blood sugar than saving them all for one exhausting session.