Work out daily activity score instantly with clear inputs, formula shown and shareable results.
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.
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
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.
Because studies find prolonged uninterrupted sitting is an independent risk factor - a workout does not fully offset eight hours in a chair.
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.