What are MET-minutes?

MET-minutes combine the intensity of an activity (in METs, metabolic equivalents) with its duration in minutes. One MET equals your resting energy expenditure (~3.5 ml O₂/kg/min). A 30-minute activity at 5 METs equals 150 MET-minutes. It is the WHO standard way of quantifying total physical activity load.

How many MET-minutes per week should I get?

WHO guidelines recommend at least 600 MET-minutes per week for basic health benefits. 600-3,000 MET-min/week meets recommended levels, while 3,000+ is considered high active with maximal cardiovascular benefit. There is no clear upper limit where benefit stops.

How do I know the MET value of an activity?

The Compendium of Physical Activities (Ainsworth et al.) catalogs MET values for hundreds of activities. Common references: walking (3-5 METs), jogging (7-10), cycling (4-12 depending on intensity), swimming (6-10), strength training (3-6), yoga (2-4), housework (2-4).

Why use MET-minutes instead of just minutes?

MET-minutes account for intensity, not just duration. 30 minutes of vigorous running (10 METs = 300 MET-min) provides far more cardiovascular benefit than 30 minutes of light walking (3 METs = 90 MET-min). The metric lets you trade off intensity vs. time and still measure equivalent load.

Does strength training count?

Yes. Moderate strength training is around 3-6 METs depending on intensity. WHO guidelines also recommend muscle-strengthening activity on 2+ days per week as a separate criterion alongside the MET-minute target — both matter for full health benefit.

Weekly MET-Minutes Calculator

Add up your weekly activity load and see how it compares against WHO physical activity guidelines.

Weekly Activities

WHO Activity Guidelines

600 MET-min/week meets the WHO minimum (equivalent to 150 minutes moderate or 75 minutes vigorous activity per week). 3,000+ MET-min/week is associated with the largest reduction in cardiovascular and all-cause mortality risk. Going from sedentary to even modestly active is the biggest single jump in benefit.

How to Use This Calculator

Enter each activity session with its MET value and duration. The calculator sums weekly MET-minutes and classifies your activity level against WHO thresholds. Track over weeks to identify patterns and set realistic targets.

Formula

MET-minutes = Σ (MET value × duration in minutes) per session

WHO Activity Classification

MET-min/weekClassification

< 600Insufficient

600 – 1,500Meets minimum

1,500 – 3,000Recommended

3,000+High active

Tips & Limitations

Mix moderate and vigorous activity to make weekly targets easier to hit

Short sessions count: three 10-minute walks equal one 30-minute walk in MET-minutes

Add 2+ strength sessions per week alongside aerobic activity for full WHO compliance

Tracking over a 4-week rolling average smooths out weekly variation

Medical Disclaimer

MET values are population averages; individual energy expenditure varies. This tool estimates activity load for general guidance, not clinical prescription.