Is there a calculation for energy burned doing activities?

Iragen

6ft
240lbs
30% body fat

Goal: Weight loss. Aiming for 185-195lbs and somewhere between 15% and 20% body fat.

Hi all,

My idea was to try and change up my daily lifestyle ON TOP of working out and watching my diet as best I can to technically shift from "sedentary" to qualify as moderately active or whatever MFPs next step was above sedentary. Not to eat more, but to get a better calorie expenditure and maybe gain some strength or stamina.

I work at home on a desktop so i figure i use all my off time to do little stuff with more importance such as using the stairs more for sets (going up and down it 15-20 times) walking 1-2 miles in the morning, doing random wall sits, planks, push-ups doing my breaks and after work on my rest days doing more sets off push-ups, seated pull-ups and inverted rows etc just trying to be more active in small realistic ways at all times.

I know there is a runners calculation thats weight times distance times .32 for walking and .62 for running, but is there a basic calculation that I could use if i spent 10 minutes doing jumping jacks, walking around my house or street and doing 40 push ups?

I currently workout, using calisthenics 3x a week, using Athlean-X free total body workout for 30minutes each time while trying to eat around 2100 calories. I use the vigorous option and cut the actual work time down to about 15-20 minutes to get as accurate as i can (so it says i lose between 120-200 calories).

Thanks for any insight you can provide and let me know if i need to clarify anything.