MET Minutes Per Week Calculator

MET Minutes Per Week

MET minutes measure how much energy you expend through physical activity. One MET minute equals one minute at rest. Higher-intensity activities earn more MET minutes per minute of exercise. This calculator sums MET × duration across your weekly activities.

How to Calculate MET Minutes

For each activity, multiply its MET value by the number of minutes you perform it per week. For example, running at 9.8 MET for 90 minutes yields 882 MET minutes. Add all activities for your weekly total.

WHO Physical Activity Guidelines

The World Health Organization recommends at least 450 MET minutes per week (equivalent to 150 minutes of moderate activity or 75 minutes of vigorous activity). For additional health benefits, aim for 900 MET minutes per week.

Frequently Asked Questions

What is a MET?

MET stands for Metabolic Equivalent of Task. It measures how much energy an activity uses compared to resting. Sitting still is 1 MET; moderate walking is about 3–4 MET; vigorous running is 9+ MET.

How many MET minutes should I get per week?

At least 450 MET minutes per week meets WHO minimum recommendations. 900 or more provides enhanced health benefits.

Can I use a custom MET value?

Yes. Select "Custom MET value" for any activity and enter the MET from the Compendium of Physical Activities or your fitness tracker.

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MET Minutes Per Week Calculator