What this calculator does
MET-minutes combine how hard an activity is with how long it is done for. One MET is resting metabolism, so an activity at 4 METs for 150 minutes contributes 600 MET-minutes. Adding activities together gives a single weekly figure.
The WHO guideline is around 600 MET-minutes a week as a baseline, with further benefit up to 1,200 and beyond. The useful consequence of the MET framing is that intensity and duration trade against each other: 150 minutes of moderate activity and 75 of vigorous deliver broadly similar totals, which is why the guidelines quote both.
The formula
Each activity contributes its MET value multiplied by its weekly minutes, and the contributions are added. The guideline check compares the total against commonly cited thresholds. MET values are standardised in published compendia: walking briskly is around 4, running around 9 to 11, and cycling anywhere from 4 to 12 depending on effort.
| Term | Meaning |
|---|---|
| MET | Metabolic equivalent, defined as 3.5 ml of oxygen per kg per minute, roughly resting metabolism. |
| MET-minute | One minute of activity at one MET. The product of intensity and duration. |
| Moderate activity | Roughly 3 to 6 METs: brisk walking, easy cycling, gardening. |
| Vigorous activity | Above 6 METs: running, fast cycling, competitive sport. |
The inputs explained
| Field | What to enter |
|---|---|
| Moderate activity (e.g. brisk walking, ~4 MET) (min/week) | Minutes per week of the first activity. |
| MET value of moderate activity | MET value of that activity. Brisk walking is about 4. |
| Vigorous activity (e.g. running, ~9 MET) (min/week) | Minutes per week of the second activity. |
| MET value of vigorous activity | MET value of the second activity. Running is about 9 to 11. |
When to use it
Checking against public health guidance
Guidelines are stated in minutes of moderate or vigorous activity, and MET-minutes is the unit that lets mixed activity be totalled properly.
Comparing two training weeks
A week of long easy sessions and a week of short hard ones can total similarly, which minutes alone would not show.
Planning to reach a target
Working out what combination of moderate and vigorous activity reaches 600 or 1,200 MET-minutes turns a guideline into a plan.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How much moderate activity is needed to meet the guidelines?
A fixed block of vigorous activity with moderate activity increasing.
| Moderate minutes per week | Total MET-minutes per week | WHO guideline check | Moderate activity contribution |
|---|---|---|---|
| 0 min | 540 | Meets the baseline WHO guideline (450+ MET-min/week) | 0 MET-min |
| 150 min | 1,140 | Meets the higher WHO target (900+ MET-min/week) | 600 MET-min |
| 300 min | 1,740 | Meets the higher WHO target (900+ MET-min/week) | 1,200 MET-min |
Questions
How many MET-minutes should I aim for?
Around 600 a week meets the baseline WHO recommendation, which corresponds to 150 minutes of moderate activity or 75 of vigorous. Further benefit continues up to roughly 1,200, beyond which the additional gain flattens considerably.
What MET value should I use?
Published compendia list values for hundreds of activities. Brisk walking is about 4, slow cycling 4 to 6, running 9 to 11, swimming 6 to 10 depending on stroke and effort, and most household tasks 2 to 4. Using a rough value is better than not counting the activity.
Does vigorous activity count double?
Roughly, and that is exactly what the MET weighting does. Guidelines saying 150 minutes moderate or 75 vigorous encode the same trade. MET-minutes handles it properly rather than by rule of thumb, and lets mixed activity be added.
Does everyday activity count?
Yes, and it is frequently underestimated. Walking to work, gardening, housework and playing with children all carry MET values and all contribute. Counting only deliberate exercise substantially understates most people totals.
For calories from a heart rate session, see the calories burned calculator. For aerobic capacity, see the Bruce protocol VO2max calculator.