Break it out into 168 hours per week:

56 hours of sleep
45 hours of work (include the potential for working a bit longer each day)
5 hours of commuting to/from work
6 hours of exercise/gym
2 hours of grocery shopping
7 hours of cooking and other food prep
7 hours of eating
1 hour of laundry
2 hours of general cleaning around the house
2 hours of other general chores

That’s 133 hours per week. You still have 35 hours for socializing, hobbies, other activities you enjoy, or just plain sitting around and relaxing (with a book, with TV, etc.) if you enjoy that. And some people can fit in part of those needs in terms of overlap: white collar jobs that don’t mind if you buy something for yourself online during the day, restaurant jobs that cover a shift meal, physical jobs or commutes that reduce the amount of time you might need to get exercise outside of work, etc.

For me, I actually really enjoy cooking (and eating) so I probably spend more time on those than is strictly necessary, but it doesn’t feel like work to me.

I’m probably lucky in that I spent some time working in restaurants that gave me a ton of kitchen skills (not just the actual ability to prep and cook delicious food quickly, but the sense of meal planning on a strict budget that reduces food waste), and makes me appreciate the regularity of a white collar job schedule that actually fits with circadian rhythms and the flow of the rest of society.

Kids make it harder, though. A lot of that 35 hours per week carved out gets totally eaten up with a second commute to daycare (5 hours), bedtime routines (7 hours), extracurricular weekend activities (5 hours), and extra cleaning (5 hours), a second load of laundry (1 hour), and extra chores (2 hours), leaving you with only 10 hours per week of hobbies/leisure.

At that point you’ve gotta find the time from somewhere. I personally dipped to 7 hours per week day of sleep around that time, dropped my gym attendance to around 3 hours per week, and started paying to outsource some of the cleaning (a weekly service) and cooking (more takeout/restaurants) and shopping (more grocery delivery).

But the magic, for me, was that my kids are really fun. They leave me with less time for other things but I love them and that part feels less like a chore. And they’re a forcing function in that I have to be home when they’re asleep 3-4 hours before my bedtime, when I don’t have anything better to do than clean a bit, do a bit of meal prep, and watch a lot of TV with my spouse.