Enter up to 5 physical activities, their MET values, and weekly duration (minutes) to calculate your total MET minutes per week. See whether you meet the WHO recommendation of 500–1000 MET minutes/week and get a breakdown of each activity's contribution.
Results
Total MET Minutes / Week
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Activity Level
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Activity 1 MET Minutes
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Activity 2 MET Minutes
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Activity 3 MET Minutes
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Activity 4 MET Minutes
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Activity 5 MET Minutes
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WHO Goal Progress (500 MET·min target)
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MET Minutes by Activity
Results Table
Frequently Asked Questions
What is a MET minute?
A MET minute is a unit that combines the intensity of an activity (its MET value) with the time spent doing it. You calculate it by multiplying the MET value of an activity by the number of minutes you perform it. For example, running at 6 mph (MET ≈ 10) for 30 minutes equals 300 MET minutes.
What is MET (Metabolic Equivalent of Task)?
MET stands for Metabolic Equivalent of Task. It measures how much energy an activity uses compared to sitting at rest (1 MET). Light activities like slow walking have a MET of about 2–3, moderate activities like brisk walking sit around 3–6, and vigorous activities like running are above 6 MET.
How do I calculate MET minutes per week?
Multiply an activity's MET value by the number of minutes per session and then by the number of sessions per week: MET minutes = MET × minutes/session × sessions/week. Add the totals from all your activities together to get your weekly MET minutes.
How many MET minutes per week should I aim for?
The World Health Organization (WHO) recommends at least 500–1000 MET minutes per week for adults to achieve substantial health benefits. This is equivalent to roughly 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.
Why is physical activity so important?
Regular physical activity reduces the risk of heart disease, stroke, type 2 diabetes, and several cancers. It also helps maintain a healthy weight, improves mental health, strengthens bones and muscles, and increases life expectancy. Even small increases in activity level produce measurable health benefits.
What activities count as moderate vs. vigorous intensity?
Moderate-intensity activities (MET 3–6) include brisk walking, casual cycling, dancing, and gardening. Vigorous-intensity activities (MET > 6) include running, fast cycling, swimming laps, and competitive sports. The WHO counts 1 minute of vigorous activity as equivalent to 2 minutes of moderate activity.
Can I mix different activities to meet the recommendation?
Absolutely. You can combine any mix of moderate and vigorous activities throughout the week. This calculator lets you enter up to 5 different activities so you can see exactly how your mix of workouts adds up to your total weekly MET minutes.
What if I don't know the MET value of my activity?
Use the 'Custom MET Value' option in the activity selector and enter the MET value manually. You can find MET values for hundreds of activities in the Compendium of Physical Activities, which is a widely used scientific reference. Common values: slow walking ≈ 2.5, brisk walking ≈ 3.5, jogging ≈ 7, running ≈ 10.