You're overthinking it. Do you stop afterwards and catch your breath? It was vigorous. Bonus if you broke a sweat. There's no need to be more qualitative than

You're overthinking it. Do you stop afterwards and catch your breath? It was vigorous. Bonus if you broke a sweat. There's no need to be more qualitative than that for most folk (a "suboptimal" schedule consistently applied being vastly preferable to an "optimal" one inconsistently), but if you absolutely insist on getting quantitative, see: https://pacompendium.com https://pacompendium.com [in particular, see https://pacompendium.com/sexual-activity/ https://pacompendium.com/sexual-activity/ : a light pash might be twice as much activity as just sitting on the couch, while "scaring the horses" can be six times]