Small everyday activities may not feel like exercise, but they still require energy. Walking to the store, cleaning the bathroom, taking the stairs and even preparing dinner all contribute to your daily calorie expenditure.
The list below shows approximately how many calories a person weighing 70 kg (154 lb) may burn while completing 50 common everyday activities. The time shown reflects a typical duration for each task, making it easier to see how ordinary movements can add up throughout the day.
| Everyday activity | Typical time | Calories burned |
|---|---|---|
| Brushing your teeth | 2 min | 5 kcal |
| Taking a shower | 10 min | 25 kcal |
| Getting dressed | 5 min | 15 kcal |
| Making the bed | 3 min | 12 kcal |
| Changing the bed sheets | 10 min | 35 kcal |
| Preparing breakfast | 10 min | 30 kcal |
| Preparing dinner | 30 min | 90 kcal |
| Washing dishes by hand | 15 min | 35 kcal |
| Loading or unloading the dishwasher | 5 min | 12 kcal |
| Taking out the trash | 5 min | 18 kcal |
| Tidying a room | 15 min | 45 kcal |
| Dusting furniture | 15 min | 40 kcal |
| Sweeping the floor | 15 min | 60 kcal |
| Vacuuming the floors | 30 min | 120 kcal |
| Mopping the floors | 20 min | 85 kcal |
| Cleaning the windows | 20 min | 80 kcal |
| Cleaning the bathroom | 20 min | 85 kcal |
| Sorting and folding laundry | 20 min | 50 kcal |
| Hanging laundry to dry | 10 min | 30 kcal |
| Ironing clothes | 30 min | 65 kcal |
| Carrying groceries into the house | 5 min | 30 kcal |
| Grocery shopping | 30 min | 85 kcal |
| Walking to the grocery store | 15 min | 65 kcal |
| Putting groceries away | 10 min | 30 kcal |
| Taking the stairs instead of the elevator | 3 min | 30 kcal |
| Standing while working | 60 min | 130 kcal |
| Pacing during a phone call | 15 min | 55 kcal |
| Walking during a lunch break | 20 min | 85 kcal |
| Walking to or from public transport | 10 min | 45 kcal |
| Standing on public transport | 20 min | 45 kcal |
| Cycling on a short errand | 15 min | 105 kcal |
| Walking the dog | 30 min | 110 kcal |
| Feeding and caring for pets | 15 min | 45 kcal |
| Playing actively with children | 30 min | 145 kcal |
| Pushing a stroller | 30 min | 110 kcal |
| Carrying a small child | 10 min | 35 kcal |
| Walking children to school | 20 min | 85 kcal |
| Watering plants | 10 min | 30 kcal |
| General gardening | 30 min | 145 kcal |
| Weeding the garden | 30 min | 130 kcal |
| Mowing the lawn | 30 min | 185 kcal |
| Raking leaves | 30 min | 145 kcal |
| Shoveling snow | 15 min | 110 kcal |
| Washing the car by hand | 30 min | 110 kcal |
| Sweeping a patio or driveway | 15 min | 60 kcal |
| Painting a wall | 30 min | 120 kcal |
| Assembling furniture | 30 min | 110 kcal |
| Moving boxes around the home | 15 min | 100 kcal |
| Rearranging cupboards or shelves | 20 min | 80 kcal |
| Walking around while waiting for an appointment | 10 min | 40 kcal |
These figures show estimated total energy expenditure during each activity—not additional calories above resting expenditure. Values are rounded estimates based on typical MET levels.
Small Activities Can Add Up
No single household task or short walk will transform your daily energy expenditure. However, several small activities performed throughout the day can make a meaningful difference when combined.
Making the bed, walking to the bus stop, carrying groceries, preparing meals and tidying the home may each burn a relatively modest number of calories. Together, however, these activities can account for a considerable amount of movement over the course of a day or week.
This type of movement is sometimes described as non-exercise activity thermogenesis, or NEAT. It includes the energy used for activities that are not sleeping, eating or deliberate exercise. Walking around the home, standing while working, doing household chores and running errands are all examples.
Total Calories Versus Extra Calories
The estimates in the table represent the total number of calories burned during each activity. They should not be interpreted as calories burned in addition to what the body would have used while resting.
For example, standing for an hour requires energy, but the body would also burn calories during that hour if the person were sitting down. The difference between standing and sitting is therefore smaller than the total calorie figure shown for standing.
This distinction is particularly important for low-intensity activities. More demanding movements, such as climbing stairs, shoveling snow or mowing the lawn, generally create a larger increase in energy expenditure compared with resting.
Why Actual Calorie Expenditure Varies
The figures are estimates for a person weighing 70 kg, or approximately 154 lb. Actual calorie expenditure can vary depending on several factors, including:
- Body weight
- Pace and intensity
- Fitness level
- Age and body composition
- The amount of weight being carried
- The surfaces, slopes and distances involved
- How efficiently the activity is performed
A heavier person will generally use more energy to complete the same activity, while a lighter person will usually use less. Cleaning a bathroom thoroughly will also require more energy than performing a quick surface clean, even if both activities last for the same amount of time.
Simple Ways to Move More During the Day
Increasing everyday movement does not necessarily require major lifestyle changes. Small choices can create more opportunities to be active:
- Take the stairs when practical.
- Walk during short phone calls.
- Stand up regularly while working.
- Walk to nearby stores instead of driving.
- Carry smaller grocery loads over multiple trips.
- Take a short walk during a lunch break.
- Complete household tasks at a steady pace.
- Spend time gardening or caring for outdoor spaces.
These activities should not be viewed as a replacement for regular exercise. Instead, they can complement walking, strength training, cycling and other planned physical activities.
How the Estimates Were Calculated
The estimates are based on typical metabolic equivalent values, commonly known as MET values. One MET represents the approximate energy used while resting. Activities with higher MET values require more energy than activities with lower values.
The calculations combine the estimated MET value of each activity with a body weight of 70 kg and the typical duration shown in the table. All results have been rounded to avoid suggesting a level of precision that calorie estimates cannot provide.
Use the figures as practical comparisons rather than exact measurements. Their main purpose is to illustrate how ordinary daily movement contributes to overall energy expenditure—and how seemingly small habits can add up over time.