MET-Minutes Per Week Calculator
Add up to four activities and turn your week into MET-minutes, moderate-equivalent minutes and calories, then compare them with the 500–1,000 MET-minute target and the WHO 150–300 minute guideline.
How it works
MET-minutes/week = Σ (MET × minutes per session × sessions per week) · moderate-equivalent minutes = moderate minutes + 2 × vigorous minutes (light < 3 MET, moderate 3–5.9, vigorous ≥ 6) · calories ≈ MET × 3.5 × body weight (kg) ÷ 200 × minutes
A MET (metabolic equivalent) is how many times your resting energy use an activity demands — 1 MET is rest, brisk walking is about 4, running is near 10. Multiplying MET by minutes and sessions gives MET-minutes, the intensity-weighted volume researchers use, and adding the activities of your week gives the total. Studies link 500–1,000 MET-minutes per week to meaningful reductions in mortality risk, with continued benefit above that. The calculator also converts your week into moderate-equivalent minutes — vigorous minutes count double — for comparison with the WHO guideline of 150–300 minutes of moderate or 75–150 minutes of vigorous activity, gives an approximate IPAQ-style activity level, and estimates the calories burned from your body weight. MET values come from the Compendium of Physical Activities; pick "Custom" to enter your own.
Worked example
Four 30-minute brisk walks (4.3 MET): 4.3 × 30 × 4 = 516 MET-minutes per week — just past the 500-minute minimum — and 120 moderate-equivalent minutes, short of the 150-minute guideline. Adding two 30-minute runs at 6 mph (9.8 MET) adds 9.8 × 30 × 2 = 588 MET-minutes, for 1,104 in total and 120 + 2 × 60 = 240 moderate-equivalent minutes. At 70 kg the walks burn about 4.3 × 3.5 × 70 ÷ 200 × 120 = 632 kcal a week.
Sources: Compendium of Physical Activities · Compendium of Physical Activities (2024 update) · WHO — Guidelines on physical activity and sedentary behaviour (2020) · IPAQ — Guidelines for data processing and analysis (short and long forms)
Frequently asked questions
What is a good MET-minutes target?
Research and the WHO tie 500–1,000 MET-minutes per week to substantial health benefits. That is the equivalent of the 150–300 minute moderate-activity guideline.
Where do MET values come from?
From the Compendium of Physical Activities, a reference table assigning MET values to hundreds of activities based on measured oxygen use. Choose "Custom MET value" for an activity that is not in the list.
Can I add different activities together?
Yes — choose up to four activities and the calculator sums their MET-minutes. Total weekly MET-minutes is what the target refers to.
Why do my MET-minutes meet the target but my minutes do not?
The two measures weigh light activity differently. Light activities under 3 MET add MET-minutes but are not counted toward the WHO moderate-to-vigorous minutes, and the 150-minute guideline is equivalent to about 600 MET-minutes at 4 MET.
How accurate is the calorie estimate?
It uses the standard formula MET × 3.5 × body weight ÷ 200 per minute, which assumes an average resting rate. Real burn varies with fitness, body composition and effort, so treat it as a rough guide.
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This is a general educational estimate, not medical advice. Individual responses vary — for decisions about exercise, sun exposure, heat, cold or health conditions, talk to a qualified professional.