Screen Time Calculator
How much of your year do you spend looking at screens? Daily screen time adds up to a surprising total when projected across a full year. This calculator takes your average daily screen hours and shows weekly, monthly, and yearly totals alongside equivalent figures such as full working weeks and full calendar days spent on screens. It also shows a side-by-side comparison with a reduced target so you can see the time you would free up.
Screen time formula
Weekly = Daily * 7
Monthly = Daily * (365 / 12)
Yearly = Daily * 365
Work weeks = Yearly / 40
Hours freed = (Daily - Target) * 365
Example: 5 hours/day. Yearly = 1,825 hours = 45.63 work weeks. If target is 3 hours/day, freed = (5-3) * 365 = 730 hours per year.
Screen time context
- The BLS American Time Use Survey shows US adults average about 3 hours of TV viewing per day and additional time on other screens.
- At 5 hours/day, you spend about 76 full 24-hour days on screens per year.
- Reducing screen time by just 1 hour per day frees 365 hours per year, enough to learn a new skill, exercise, read 20+ books, or pursue a hobby.
- The CDC recommends at least 150 minutes of moderate physical activity per week for adults, which could replace some sedentary screen time.
Screen time: frequently asked questions
How is yearly screen time calculated?
Daily screen hours are multiplied by 365 to give yearly hours. Weekly is daily times 7, and monthly is daily times 365 divided by 12. The calculator also shows equivalent context such as full working weeks (at 40 hours per week) and days.
What is the average screen time per day in the US?
The Nielsen Total Audience Report and the American Time Use Survey (ATUS) from the U.S. Bureau of Labor Statistics consistently show American adults spending 4 to 6 hours per day on screens, including television, smartphones, computers, and tablets. Teens and young adults often exceed this.
Does screen time include work-related computer use?
It can. Enter whatever portion of your screen time you want to track. Some people track total screen time (work plus personal), while others track only leisure screen time to understand discretionary usage. The BLS American Time Use Survey separates leisure screen time from work computer use.
What are the recommended screen time limits?
The American Academy of Pediatrics (AAP) recommends no screen time for children under 18 to 24 months (except video chatting), 1 hour per day for ages 2 to 5, and consistent limits for older children. For adults, no universal clinical guideline exists, but the CDC encourages reducing sedentary leisure time generally.
How can I reduce screen time?
The CDC recommends replacing sedentary screen time with physical activity. Built-in screen time tools are available on iOS (Screen Time) and Android (Digital Wellbeing) devices. Setting app time limits and using grayscale display mode are evidence-based strategies to reduce phone screen usage.
Official sources
- BLS American Time Use Survey: bls.gov/tus.
- CDC physical activity guidelines: cdc.gov/physical-activity.
Reviewed by the CalculatorHub team, edited by James Graham, 15 June 2026. See our methodology.