MET Minutes Per Week
Calculate MET-minutes per week from your exercise MET intensity, session duration, and weekly frequency. Compare against WHO 450-900 MET-minute recommendations for optimal health benefits.
About This Calculator
The MET Minutes Per Week Calculator helps you measure your weekly physical activity volume by calculating MET-minutes from your exercise intensity, session duration, and frequency. It is an essential tool for fitness enthusiasts, athletes, and anyone tracking their physical activity against WHO guidelines.
How MET-minutes are calculated: MET-minutes per week = MET value × minutes per session × sessions per week. The MET (Metabolic Equivalent of Task) value represents the energy cost of physical activities, where 1 MET equals the energy expended at rest. Moderate-intensity activities range from 3 to 6 METs, while vigorous activities exceed 6 METs.
The World Health Organization recommends adults achieve at least 450-900 MET-minutes per week for substantial health benefits. This calculator classifies your activity level as Low (under 450), Sufficient (450-900), or Optimal (over 900 MET-minutes per week).
Regional Notes
The WHO guidelines apply globally across India, the US, and the UK. In India, the Ministry of Health and Family Welfare recommends similar physical activity targets for cardiovascular health and disease prevention. In the US, the Department of Health and Human Services Physical Activity Guidelines suggest 150-300 minutes of moderate activity weekly, equivalent to 450-900 MET-minutes. In the UK, the NHS physical activity guidelines align with WHO recommendations, advising 150 minutes of moderate activity or 75 minutes of vigorous activity per week for adults.
Use this calculator to track your weekly exercise volume, set fitness goals, and ensure you are meeting global physical activity recommendations for better cardiovascular health, weight management, and overall well-being.
Frequently Asked Questions
What is a MET minute?
A MET minute is a unit that measures the energy expended during one minute of physical activity. It is calculated by multiplying the MET value of an activity by the duration in minutes. For example, 30 minutes of walking at 3 METs equals 90 MET-minutes. MET minutes help quantify total weekly physical activity volume for health tracking.
How do I calculate MET-minutes per week?
Multiply the MET value of your activity by the minutes per session and the number of sessions per week. For example, running at 9.8 METs for 45 minutes, 3 times per week gives 9.8 × 45 × 3 = 1,323 MET-minutes per week. This calculator automates the calculation so you can quickly track your weekly physical activity volume.
What is the recommended amount of MET-minutes per week?
The WHO recommends at least 450-900 MET-minutes per week for substantial health benefits. Under 450 MET-minutes is considered low activity, 450-900 is sufficient, and over 900 is optimal. These guidelines apply globally across India, the US, and the UK, and are endorsed by respective national health authorities.
What are common MET values for physical activities?
Common MET values include walking at 3-3.5 METs, moderate cycling at 5.8 METs, swimming at 7 METs, running at 7.5-12.5 METs depending on speed, yoga at 3 METs, weight lifting at 3 METs, aerobics at 6.8 METs, and jump rope at 8.8-12.3 METs. The 2011 Compendium of Physical Activities provides MET values for hundreds of activities.
Can I combine different activities to reach my MET-minute goal?
Yes, you can add MET-minutes from different activities throughout the week. For instance, 150 minutes of walking at 3 METs equals 450 MET-minutes, plus 30 minutes of running at 9.8 METs equals 294 MET-minutes, giving a total of 744 MET-minutes which meets the sufficient activity level. Most physical activity guidelines encourage variety in exercise routines.
What is the difference between moderate and vigorous activity in MET?
Moderate-intensity activities are 3-6 METs and include brisk walking, light cycling, or yoga. Vigorous-intensity activities exceed 6 METs and include running, swimming laps, HIIT, or competitive sports. Vigorous activities earn more MET-minutes per minute of exercise, making it more time-efficient to reach your weekly targets.
How many MET-minutes per week do I need for weight loss?
Weight loss depends on creating a calorie deficit rather than MET-minutes alone. However, achieving at least 900 MET-minutes per week through vigorous activities at 6+ METs can significantly increase weekly calorie expenditure. Combined with a balanced diet, this level of physical activity effectively supports healthy weight management for most people.