MET Minutes Per Week Calculator

About the MET Minutes Per Week Calculator

MET-minutes per week are a way to total up weekly activity by combining intensity and duration.

One MET is the baseline energy cost of resting. Brisk walking, jogging, and vigorous cycling each carry a different MET value, so the same number of minutes can contribute very different totals.

This calculator adds together multiple activities, compares the result with common guideline targets, and shows whether your week looks light, moderate, or well above the usual public-health minimums.

When This Page Helps

Weekly totals are easier to understand than isolated workouts. This calculator helps you see whether your mix of walking, running, cycling, or strength work reaches a practical activity target over the full week.

How to Use the Inputs

1. Add each physical activity you do weekly
2. Select the activity type from the comprehensive list
3. Enter duration in minutes and frequency per week
4. Review total MET-minutes and guideline compliance
5. Check calorie estimates and activity breakdown
6. Adjust activities to meet target energy expenditure

Example Calculation

Tips & Best Practices

• Walking is the easiest way to accumulate MET-minutes—a 30-min walk 5×/week = 525 MET-min
• Mix moderate and vigorous activities for time efficiency and variety
• Even below WHO guidelines, any activity is dramatically better than none
• Spread activity throughout the week rather than weekend-warrior sessions
• Use a step tracker: 7,000-10,000 steps/day typically equals 400-600 MET-min/week from walking alone
• Vigorous exercise is time-efficient: 75 min/week of running = 150 min/week of walking for health

The Dose-Response Curve of Physical Activity

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.

MET Values: A Comprehensive Guide

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.

Meeting Guidelines: Practical Weekly Plans

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.

Frequently Asked Questions

• What is a MET?

  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.

• How many MET-minutes should I aim for?

  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.

• Is 150 minutes of moderate exercise really enough?

  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.

• Do household chores count?

  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.

• Can I combine moderate and vigorous activity?

  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.

• Where do MET values come from?

  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.