Calculate weekly MET-minutes from your exercise activities. Check if you meet WHO physical activity guidelines with detailed activity tracking.
MET-minutes per week is the standard scientific measure for quantifying total physical activity volume. One MET (Metabolic Equivalent of Task) represents the energy cost of sitting quietly. Walking briskly is about 3.5 METs, jogging is 7 METs, and vigorous cycling is 10 METs. MET-minutes = MET value × minutes of activity.
The World Health Organization recommends adults accumulate 600-1,200 MET-minutes per week for substantial health benefits, equivalent to 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity. Research shows that reaching 3,000-4,000 MET-min/week provides maximum mortality risk reduction—beyond that, benefits plateau but don't reverse.
This calculator tracks multiple weekly activities, calculates total MET-minutes, compares to WHO and American Heart Association guidelines, estimates calorie expenditure, and provides a comprehensive weekly activity report showing whether you're meeting evidence-based health targets. Check the example with realistic values before reporting. Use the steps shown to verify rounding and units. Cross-check this output using a known reference case.
Track your weekly physical activity volume, ensure you meet health guidelines, and plan an optimal exercise routine backed by research. Keep these notes focused on your operational context. Tie the context to the calculator’s intended domain. Use this clarification to avoid ambiguous interpretation. Align this note with review checkpoints. Apply this where interpretation shifts by use case.
MET-minutes/week = Σ (MET value × minutes × frequency). WHO minimum: 600 MET-min/week. Additional benefit: 1,200 MET-min/week. Maximum benefit: ~3,000-4,000 MET-min/week. Calories from activity ≈ MET × weight(kg) × hours × 1.05.
Result: 1,050 MET-min/week (exceeds minimum)
Walking 3.5 MET × 30 min × 5 = 525. Jogging 7.0 MET × 25 min × 3 = 525. Total: 1,050 MET-min/week, meeting WHO minimum (600) and approaching additional-benefit level (1,200).
Research consistently shows a non-linear relationship between activity and health outcomes. The greatest benefit comes from moving from sedentary to moderately active (0 → 600 MET-min/week), reducing mortality risk by 20-30%. Doubling to 1,200 MET-min adds another 10-15% reduction, and reaching 3,000-4,000 MET-min provides maximum benefit. The takeaway: even a little exercise provides enormous health returns.
Common activities and their MET values: Walking slowly (2.0), Walking briskly (3.5-4.3), Cycling leisurely (4.0), Swimming moderately (7.0), Running 6 mph (9.8), Running 8 mph (11.8), Tennis singles (8.0), Basketball game (8.0), Weight training moderate (3.5), Yoga (3.0), Rowing machine vigorous (12.0). The Compendium of Physical Activities maintains 800+ validated values.
Plan A (minimal): Walk 30 min × 5 days = 600 MET-min ✓. Plan B (moderate): Walk 30 min × 3 days + Jog 25 min × 2 days = 875 MET-min. Plan C (active): Run 30 min × 3 days + Strength 45 min × 2 days + Walk 30 min × 2 days = 1,400 MET-min. Plan D (very active): Daily 45-60 min varied activity = 2,000-3,000 MET-min.
1 MET = resting metabolic rate ≈ 3.5 mL O₂/kg/min ≈ 1 kcal/kg/hr. Moderate exercise is 3-6 METs. Vigorous exercise is 6+ METs. Sleeping is ~0.9 MET, and elite sprint cycling is ~16 METs.
WHO minimum: 600 (150 min moderate or 75 min vigorous). Recommended: 1,200 (300 min moderate). Maximum benefit: 3,000-4,000. Going above 4,000 provides minimal additional health benefit but is not harmful.
For basic health maintenance, yes. 150 minutes of moderate exercise (600 MET-min) reduces all-cause mortality by ~20-30%. Doubling to 300 minutes adds another 10-15% reduction. The first 150 minutes provide the most benefit per time invested.
Yes, if they're above 3 METs. Vacuuming (3.3 MET), mopping (3.5 MET), gardening (3.8 MET), and lawn mowing (5.5 MET) all count toward your MET-minutes. Light housework below 3 METs doesn't meaningfully contribute.
Absolutely. The MET-minute system naturally handles this—1 minute of vigorous activity (6+ MET) contributes roughly double the MET-minutes of 1 minute of moderate activity (3-6 MET). Mix and match to reach your goal.
The Compendium of Physical Activities, maintained by Arizona State University, catalogues MET values for 800+ activities based on research. Values are averages—your actual energy expenditure varies with body composition, fitness level, and intensity.