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Daily Activity Score Calculator

Work out daily activity score instantly with clear inputs, formula shown and shareable results.

About Daily Activity Score Calculator

This composite scores the three things that matter independently for health: step volume against a 10,000 target, moderate-to-vigorous minutes against the 30-a-day guideline, and sedentary time, which penalises sitting beyond six hours. Because prolonged sitting carries risk even in people who exercise, all three are weighted separately rather than pooled.

Formulas

Composite score

score = step points (max 40) + active points (max 40) + sedentary points (max 20)

Sedentary penalty

20 - 2.5 points per hour of sitting beyond 6 hours

Worked example

With the default values below, Daily Activity Score Calculator returns Daily Activity Score of 91.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Steps todayminimum 0
9,000
Moderate to vigorous active minutesminimum 0 min
35 min
Hours spent sittingaccepts 0–24 h
8 h

Results

Daily Activity Score
91.0 /100
Points From Steps
36.0
Points From Active Minutes
40.0
Assessment
Excellent - well above guideline activity

Step by step

  1. 1Values used
  2. 2Composite score
  3. 3Sedentary penalty
  4. 4Daily Activity Score= 91.0 /100
  5. 5Points From Steps= 36.0
  6. 6Points From Active Minutes= 40.0
  7. 7Assessment= Excellent - well above guideline activity

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Why penalise sitting separately from exercise?

Because studies find prolonged uninterrupted sitting is an independent risk factor - a workout does not fully offset eight hours in a chair.

Is 10,000 steps an evidence-based target?

It began as a marketing figure, but research does show mortality benefit continuing up to roughly 7,000-9,000 steps a day for most adults.

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