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Daily Activity Calorie Counter

Construct a 24-hour activity timeline to calculate total daily energy expenditure with precision. Uses MET values for household and daily tasks.

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About

Standard calorie calculators assume a single activity multiplier for the entire day, often leading to overestimation or underestimation. This tool adopts a "Day Planner" approach, requiring a complete breakdown of a 24-hour cycle. By assigning specific metabolic costs (METs) to granular activities-such as sleeping, commuting, desk work, and cooking-users obtain a highly specific energy expenditure profile.

This method is particularly effective for individuals with varied schedules or those who do not fit standard "sedentary" or "active" archetypes. Accuracy depends on the total duration summing to exactly 24 hours.

TDEE daily burn calorie counter MET calculator lifestyle

Formulas

The total daily burn is the sum of energy expenditure for each activity segment:

Etotal = n∑i=1 METi × Weight × Timei

Constraint:

n∑i=1 Timei = 24.0 hours

Reference Data

Activity CategoryExampleMET Value
SleepSleeping / Nap0.95
SedentaryWatching TV / Desk Work1.3
Light HomeCooking / Washing Dishes2.0
Moderate HomeCleaning / Gardening3.5
TransportDriving Car1.3
Active TransportWalking to work4.0

Frequently Asked Questions

The calculator requires exactly 24 hours to provide a valid daily total. If the sum is less, the remaining time is usually defaulted to "Sedentary" or "Sleep" in simpler models, but this tool will prompt you to fill the gap for accuracy.
No. This calculates gross energy expenditure from physical activity and BMR (implied in METs). TEF usually adds another ~10% to the total, which you should factor in separately depending on your diet composition.