MET Minutes Calculator
Calculate weekly MET-minutes from your activity type, session length, and frequency, and check the total against WHO physical activity guidelines.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the MET Minutes Calculator
The MET-minutes calculator measures weekly physical activity: MET value × minutes per session × sessions per week. Health guidelines of 150 minutes of moderate or 75 minutes of vigorous activity a week equal roughly 500–1,000 MET-minutes. It lets you compare different activities on one scale.
How to use it
- 1Choose the activity.
- 2Enter minutes per session.
- 3Enter sessions per week and press Calculate.
Worked example
jogging (7 METs) for 30 minutes four times a week gives 7 × 30 × 4 = 840 MET-minutes — within the recommended range.
How it works
Formula
MET-minutes = MET value × minutes per session × sessions per week.
Common use cases
- Checking activity against guidelines
- Comparing workout plans
- Research and health surveys
Frequently asked questions
A:MET-minutes multiply an activity's metabolic cost by its duration, giving a single volume-of-activity number.
A:The WHO target equates to roughly 600 MET-minutes weekly, with additional benefits up to 1,200.
A:Yes — any activity above 3 METs contributes, including brisk cleaning, gardening, and active commuting.
A:Yes — higher MET activities accumulate MET-minutes faster, which is why 75 vigorous minutes match 150 moderate minutes.
A:Yes — current guidelines count all bouts, including short ones, toward the weekly total.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources