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
| Field | What to enter |
|---|---|
| Activity 1 – MET | A number |
| minutes per week | A number |
| Activity 2 – MET | A number |
| minutes per week | A number |
| Activity 3 – MET | A number |
| minutes per week | A number |
| Activity 4 – MET | A number |
| minutes per week | A number |
| Activity 5 – MET | A number |
| minutes per week | A number |
| Activity 6 – MET | A number |
| minutes per week | A number |
| Activity 7 – MET | A number |
| minutes per week | A number |
| Activity 8 – MET | A number |
| minutes per week | A 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 – MET | Total MET-minutes per week (MET-min) |
|---|---|
| 2 | 990 |
| 3 | 1,140 |
| 4 | 1,290 |
| 5 | 1,440 |
| 6 | 1,590 |
| 8 | 1,890 |
Formula
MET-minutes = Σ (MET × minutes per week) · Guideline: ≥ 150 min moderate (≈ 3–6 MET) or ≥ 75 min vigorous (> 6 MET) per week
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.
Frequently asked questions
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.