MET Minutes Calculator
Calculate metabolic equivalent minutes to track your weekly physical activity goals
Weekly Activities
Activity #1
Example Calculation
Weekly Activity Example
Running (7 mph): 2 sessions × 45 min = 90 min × 11.0 MET = 990 MET minutes
Brisk Walking: 5 days × 30 min = 150 min × 3.8 MET = 570 MET minutes
Cycling (moderate): 1 session × 60 min = 60 min × 8.0 MET = 480 MET minutes
Total Calculation
990 + 570 + 480 = 2,040 MET minutes per week
Status: Excellent - Far exceeds WHO recommendations!
Activity Intensity Levels
Light (<3 METs)
Slow walking, desk work, light household activities
Moderate (3-6 METs)
Brisk walking, recreational cycling, dancing
Vigorous (>6 METs)
Running, competitive sports, high-intensity training
Health Benefits
Reduces risk of heart disease and stroke
Helps maintain healthy weight
Strengthens bones and muscles
Improves mental health and mood
Reduces risk of type 2 diabetes
Enhances sleep quality
Understanding MET Minutes
What is MET?
MET (Metabolic Equivalent of Task) is a unit that measures energy expenditure during physical activities compared to resting metabolic rate. One MET equals the energy cost of sitting quietly, approximately 1 kcal/kg/hour or 3.5 ml O₂/kg/min.
How to Calculate MET Minutes
MET Minutes = MET Value × Duration (minutes)
For example: 30 minutes of brisk walking (3.8 METs) = 3.8 × 30 = 114 MET minutes
WHO Physical Activity Guidelines
Minimum (450 MET min/week)
150 min moderate OR 75 min vigorous activity
Optimal (900 MET min/week)
300 min moderate OR 150 min vigorous activity
Note: Only activities ≥3 METs count toward physical activity recommendations. Light activities (<3 METs) are beneficial but don't meet guideline criteria.
Common MET Values
Light Activities
- • Slow walking (2 mph): 2.3 METs
- • Desk work: 1.8 METs
- • Light cleaning: 2.5 METs
Moderate Activities
- • Brisk walking: 3.8 METs
- • Recreational cycling: 6.8 METs
- • Dancing: 4.8 METs
Vigorous Activities
- • Running (7 mph): 11.0 METs
- • Swimming laps: 8.3 METs
- • High-impact aerobics: 7.3 METs