MET Minutes Calculator

MET-minutes summarize total physical activity volume.

How the Math Works

MET-minutes quantifies physical activity intensity by multiplying the Metabolic Equivalent of Task (MET) value by minutes spent performing that activity weekly. The formula is straightforward: MET-minutes equals the activity's MET coefficient (representing energy expenditure relative to resting metabolism) multiplied by the total minutes of that activity completed in a week. For instance, 30 minutes of brisk walking (MET value 3.5) yields 105 MET-minutes (3.5 × 30). Multiple activities can be summed by calculating each separately and adding their MET-minutes together for a comprehensive weekly total.

Practical Applications

To use this calculator, identify each activity's MET value from standardized tables, record the minutes spent on each activity during the week, then multiply minutes by MET for each activity. Enter these values into the calculator to automatically compute your weekly MET-minutes total. For example, 45 minutes of cycling (MET 7.0) and 150 minutes of walking (MET 3.5) would calculate as 315 + 525 = 840 MET-minutes. This method works for any combination of activities, from household chores to structured exercise sessions.

Day-to-Day Use

Weekly MET-minutes helps you track progress toward recommended physical activity goals, typically 150 minutes of moderate activity (about 500-750 MET-minutes) or 75 minutes of vigorous activity (about 500-750 MET-minutes). By monitoring your daily activities through this lens, you can make informed choices to increase your activity levels, balance intense and moderate activities throughout the week, and set realistic fitness milestones. This metric provides a personalized, quantitative measure that makes abstract exercise recommendations tangible and achievable in everyday life.

Worked example

MET 6 × 150 min → 900 MET-min/week.

FAQ