METS (metabolic equivalent tasks) can help you understand how different activities affect your energy expenditure.
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Use Metabolic Equivalents (METs) to Calculate Calories Burned
Daily metabolic expenditures: estimates from US, UK and polish time-use data, BMC Public Health
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METs for Routine Household Activities Activity Level (METs) Examples
Personalized paths for physical activity: developing a person-centered quantitative function to determine a customized amount of exercise and enhancing individual commitment, BMC Sports Science, Medicine and Rehabilitation