# MET Minutes per Week Calculator

URL: https://speedycalculator.com/calculators/sports/met-minutes-per-week/
Last updated: 2026-10-30

> The MET-minutes per week calculator adds up your weekly physical activity – each activity's MET value times its minutes – and compares the total with the WHO guideline of 600 MET-minutes (500–1,000 in US guidance).

## Inputs

- Activity 1 – MET
- minutes per week
- Activity 2 – MET
- minutes per week
- Activity 3 – MET
- minutes per week
- Activity 4 – MET
- minutes per week
- Activity 5 – MET
- minutes per week
- Activity 6 – MET
- minutes per week
- Activity 7 – MET
- minutes per week
- Activity 8 – MET
- minutes per week

## Results

- Total MET-minutes per week
- Total active minutes
- Activity level

## Formula

```
MET-minutes = Σ (MET × minutes per week) · Guideline: ≥ 150 min moderate (≈ 3–6 MET) or ≥ 75 min vigorous (> 6 MET) per week
```

## Explanation

MET-minutes let you combine different activities into one number. 150 minutes of brisk walking (4 METs) is 600 MET-minutes – the minimum recommended for health. More brings extra benefits.

### How to use the MET Minutes per Week Calculator

- **Activity 1 – MET**
- **minutes per week**
- **Activity 2 – MET**
- **minutes per week**
- **Activity 3 – MET**
- **minutes per week**
- **Activity 4 – MET**
- **minutes per week**
- **Activity 5 – MET**
- **minutes per week**
- **Activity 6 – MET**
- **minutes per week**
- **Activity 7 – MET**
- **minutes per week**
- **Activity 8 – MET**
- **minutes per week**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Enter up to eight activities: their MET value and minutes per week (leave unused rows at 0).

### Inputs explained

FieldWhat to enterActivity 1 – META numberminutes per weekA numberActivity 2 – META numberminutes per weekA numberActivity 3 – META numberminutes per weekA numberActivity 4 – META numberminutes per weekA numberActivity 5 – META numberminutes per weekA numberActivity 6 – META numberminutes per weekA numberActivity 7 – META numberminutes per weekA numberActivity 8 – META numberminutes per weekA number

### What each result means

- **Total MET-minutes per week** = [Activity 1 – MET]×[minutes per week] + [Activity 2 – MET]×[minutes per week] + [Activity 3 – MET]×[minutes per week] + [Activity 4 – MET]×[minutes per week] + [Activity 5 – MET]×[minutes per week] + [Activity 6 – MET]×[minutes per week] + [Activity 7 – MET]×[minutes per week] + [Activity 8 – MET]×[minutes per week]
- **Total active minutes** = [minutes per week] + [minutes per week] + [minutes per week] + [minutes per week] + [minutes per week] + [minutes per week] + [minutes per week] + [minutes per week]

### Example values

How the main result changes when **Activity 1 – MET** changes and everything else stays at the example values above:

Activity 1 – METTotal MET-minutes per week (MET-min)299031,14041,29051,44061,59081,890

## Worked example

Inputs — Activity 1 – MET: 4; minutes per week: 150; Activity 2 – MET: 8; minutes per week: 60; Activity 3 – MET: 3.5; minutes per week: 60; Activity 4 – MET: 0; minutes per week: 0; Activity 5 – MET: 0; minutes per week: 0; Activity 6 – MET: 0; minutes per week: 0; Activity 7 – MET: 0; minutes per week: 0; Activity 8 – MET: 0; minutes per week: 0.

Results — **Total MET-minutes per week = 1,290 MET-min**; Total active minutes = 270 min; Activity level = Highly active – extra benefits (1,000–3,000).

## Key terms

- **MET-minute**: One minute at one MET.

## FAQ

**What MET value should I use?**
Walking 3.5–5, cycling 6–10, running 8–12, yoga 2.5.

**How many MET-minutes do I need?**
At least 500–600 a week; 1,000+ brings extra benefits.

**Do short sessions count?**
Yes – any bout of activity counts.

**Is more always better?**
Benefits keep rising up to around 3,000–4,000 MET-minutes.


## Sources

- [2011 Compendium of Physical Activities (Ainsworth et al.)](https://pacompendium.com/)
- [WHO – Physical activity guidelines](https://www.who.int/publications/i/item/9789240015128)