Adults in many countries watch around three hours of TV a day. Cutting even a quarter of that frees over 250 hours a year. Long hours of sitting are linked with poorer health, so swapping some viewing for activity is a simple way to move more.
How to use the TV Alternatives Calculator
- TV time per day
- Days per week
- I will cut
- Body weight
- Activity instead
- Reading speed
- Words per book
Results update as you type, and every field accepts the units shown in its menu.
How it works
Enter your daily TV time and days per week, how much you would cut, your weight, the activity you would do instead and your reading speed.
Tips
- Results are estimates meant for planning and fun – adjust the inputs to match your situation.
- Everything runs in your browser, so you can try as many variations as you like.
- Share the result link with friends so everyone sees the same numbers.
- For safety-related hobbies (hammocks, balloons, tents), follow the manufacturer’s limits.
Common mistakes to avoid
- Using default values when you know your own figures.
- Treating rough rules of thumb as exact.
- Forgetting to add breaks, travel or setup time.
Inputs explained
| Field | What to enter |
|---|---|
| TV time per day | In h |
| Days per week | A number |
| I will cut | Choose one: All of it, 75%, Half, 25% |
| Body weight | Units: kg, lb, g |
| Activity instead | Choose one: Walking, moderate (3.5 MET), Walking, brisk (5.0 MET), Jogging (7.0 MET), Running (9.8 MET) … |
| Reading speed | In wpm |
| Words per book | A number |
What each result means
- Hours freed per year = [TV time per day]×[Days per week]×52.18×[I will cut]÷100
- Calories burned instead = [Activity instead]×[Body weight]×[Hours freed per year]
- Equivalent body fat = [Calories burned instead]÷7700
- Books you could read = [Hours freed per year]×60×[Reading speed]÷[Words per book]
Example values
How the main result changes when TV time per day changes and everything else stays at the example values above:
| TV time per day (h) | Hours freed per year |
|---|---|
| 1.5 | 274 |
| 2.25 | 411 |
| 3 | 548 |
| 3.75 | 685 |
| 4.5 | 822 |
| 6 | 1,096 |
Formula
Hours freed per year = TV hours per day × days per week × 52.18 × share cutCalories = MET × weight (kg) × hours; books = hours × reading speed ÷ words per bookWorked example
Inputs — TV time per day: 3 h; Days per week: 7; I will cut: Half; Body weight: 75 kg; Activity instead: Walking, moderate (3.5 MET); Reading speed: 238 wpm; Words per book: 90,000.
Results — Hours freed per year = 548; Calories burned instead = 143,821 kcal; Equivalent body fat = 18.7 kg; Books you could read = 87.
Frequently asked questions
How much TV does the average person watch?
About 2.5–3 hours a day in the U.S. according to the American Time Use Survey.
Is watching TV bad for health?
Long periods of sitting are linked with higher risk of heart disease and diabetes; breaking them up helps.
How many books could I read instead of an hour of TV a day?
About 50 average-length novels a year.
What formula does the TV Alternatives Calculator use?
Hours freed per year = TV hours per day × days per week × 52.18 × share cut.