Calculate MET-minutes per week to track exercise intensity against WHO physical activity guidelines. Monitor your weekly activity and calories burned.
Last updated: March 2026
Disclaimer: This calculator provides estimates using the standard MET-minute formula and WHO reference values. It is for informational purposes only.
Actual MET values vary based on individual fitness level, age, body composition, terrain, and activity intensity. Calorie estimates are approximations using standard models. For medical concerns related to exercise or health conditions, consult a qualified healthcare professional.
MET-minutes (Metabolic Equivalent of Task minutes) are a way to quantify the amount of physical activity performed. A MET is a ratio of your working metabolic rate relative to your resting metabolic rate. One MET is the energy you expend sitting quietly at rest.
The World Health Organization (WHO) recommends adults accumulate at least 500-1000 MET-minutes per week of moderate-to-vigorous physical activity. This metric allows you to compare different types of exercises and track overall activity levels regardless of the specific activity performed.
For example, walking at 4 mph is about 3.5 METs, jogging at 5 mph is about 8 METs, and running at 7 mph is about 11 METs. By multiplying the MET value by the duration in minutes, you get MET-minutes.
Calculate weekly MET-minutes for jogging 30 minutes, 5 days per week:
Exceeds WHO guidelines and burns ~1575 calories per week.
WHO recommends adults accumulate at least 500-1000 MET-minutes per week of moderate-to-vigorous physical activity. This can be achieved through 150 minutes of moderate activity (e.g., 3.3 METs × 150 = 500) or 75 minutes of vigorous activity (e.g., 6.6 METs × 75 = 500).
MET values are published in the Compendium of Physical Activities. Common values: walking (3.5 mph) = 3.8 METs, jogging (5 mph) = 8.0 METs, cycling (12-14 mph) = 8.0 METs, swimming (moderate) = 5.8 METs, HIIT = 8-12 METs.
Yes! Simply calculate MET-minutes for each activity separately and add them together. For example, 30 min of walking (3.5 METs) + 20 min of jogging (8 METs) = 105 + 160 = 265 MET-minutes.
The formula provides a reasonable estimate but individual calorie burn varies based on metabolism, fitness level, body composition, and exercise efficiency. Use it as a guide rather than an exact measurement.
The 500-1000 range is for substantial health benefits. Any activity is better than none, and exceeding 1000 MET-min/week provides additional benefits for most people. Always consult with a healthcare provider before starting a new exercise program.
MET-minutes account for exercise intensity, not just volume. 30 minutes of running provides more MET-minutes than 30 minutes of walking, even though both are 30 minutes. This makes it a more comprehensive measure of overall activity.
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