Quarantine Activity Planner
Plan your quarantine home exercise routine and estimate calories burned during indoor activities like yoga, walking, HIIT, and bodyweight training using MET-based formulas with WHO guideline comparison and activity breakdown charts.
About This Calculator
The Quarantine Activity Planner helps you plan and track your physical activity during quarantine or lockdown periods when access to gyms and outdoor spaces is limited. By selecting from 10 home-friendly activities and entering your weight and session duration, you can estimate calories burned, track weekly MET-minutes, and see how your activity levels compare against World Health Organization guidelines.
Each activity has a specific MET (Metabolic Equivalent of Task) value from the official Compendium of Physical Activities. The calculator multiplies the MET value by your weight in kilograms and the duration in hours to estimate calories burned. For example, a 70 kg person doing yoga (MET 2.5) for 30 minutes burns approximately 87.5 kcal, while the same person doing HIIT (MET 8.5) burns about 297.5 kcal in the same time.
The WHO recommends that adults achieve 450-900 MET-minutes per week for substantial health benefits. This calculator shows your weekly MET-minutes and whether you meet, exceed, or fall below these guidelines. You can add multiple activities per session — for instance, 20 minutes of yoga as a warm-up followed by 25 minutes of bodyweight training — and the calculator will sum the totals.
Regional Notes
India: During lockdowns, common home exercises include yoga, bodyweight squats, jumping jacks, and stair climbing. The Indian Ministry of Health recommends at least 30 minutes of moderate physical activity daily for adults.
US: The CDC recommends adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity weekly, plus muscle-strengthening activities on 2+ days per week.
UK: The NHS guidelines recommend adults do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, with strength exercises on 2 days per week.
Frequently Asked Questions
How does the Quarantine Activity Planner calculate calories burned?
The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories Burned = MET Value × Weight (kg) × Duration (hours). MET values are sourced from the Compendium of Physical Activities. For example, yoga has MET 2.5, walking has MET 3.5, and HIIT has MET 8.5.
What is the WHO recommendation for weekly physical activity?
The World Health Organization recommends adults get at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity activity per week. This translates to 450-900 MET-minutes per week for substantial health benefits.
Can I track multiple activities in one session?
Yes, you can add up to 10 different activities per workout session using the + Add Activity button. Each activity has its own duration field, and the calculator sums up the total calories burned for the entire session.
How accurate is the MET-based calorie calculation?
MET-based calculations provide a good estimate (±10-20% of actual values) for most people. Individual factors like age, fitness level, body composition, and exercise intensity can affect actual calorie burn. The MET values used are from the official Compendium of Physical Activities maintained by Arizona State University.
Is this calculator free?
Yes, it is completely free to use with no registration required. Your inputs are saved in the URL for easy sharing and bookmarking.
What activities can I track with this calculator?
The calculator supports 10 home-friendly quarantine activities: walking indoors/treadmill, yoga and stretching, dancing, jump rope, pilates, HIIT bodyweight circuits, elliptical trainer, stair climbing, stationary cycling, and bodyweight resistance training. Each activity has its specific MET value for accurate calorie estimation.
Can I use this for weight loss planning?
Absolutely. The calculator shows calories burned per session and per week, helping you plan your weekly exercise volume. A deficit of approximately 7700 kcal is needed to lose 1 kg of body fat. Use this calculator alongside a balanced diet to track your exercise-related calorie expenditure.