MET Minutes Calculator
Enter your activity, its duration, and your body weight to calculate MET-minutes and calories burned. Add up to three sessions to get a weekly total and see how it compares to the World Health Organization target of at least 600 MET-minutes per week. Switch between metric and imperial units at any time.
What are MET-minutes?
A MET (Metabolic Equivalent of Task) is a unit that compares the energy cost of a physical activity to the energy cost of sitting quietly. By definition, 1 MET equals the oxygen consumption of a person at rest, roughly 3.5 mL of oxygen per kilogram of body weight per minute. Walking slowly has a MET of about 2.5, meaning your body uses 2.5 times the energy it uses at rest. Running at 6 mph has a MET of around 10, so it demands ten times the resting energy. MET-minutes combine intensity and duration into a single number: multiply the MET value of your activity by the number of minutes you do it. A 30-minute jog at 10 METs gives you 300 MET-minutes. Add up all your sessions across the week and you have your weekly MET-minute total, which you can compare directly to public health targets.
How to use this calculator
Select your unit system (metric or imperial) and enter your body weight, which is used to estimate calories. Choose an activity from the dropdown for each slot, enter how long each session lasts and how many times per week you do it. The calculator supports up to three different activities. If your activity is not listed, select "Custom (enter MET below)" and type in the MET value from the Compendium of Physical Activities. Your weekly MET-minute total, estimated calorie burn, and WHO target percentage update instantly. The steps panel shows the full calculation with your actual numbers.
WHO physical activity recommendations
The World Health Organization recommends that adults aged 18-64 accumulate at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent combination. In MET-minute terms, 150 minutes of moderate activity (approximately 4 METs) equals 600 MET-minutes per week. The upper range of 300 minutes moderate corresponds to around 1200 MET-minutes. The U.S. Physical Activity Guidelines align closely, suggesting 500-1000 MET-minutes per week for significant health benefits. Vigorous activity is counted at double weight because it delivers the same benefit in less time, so 75 minutes vigorous (600 MET-min) is equivalent to 150 minutes moderate.
Calories burned from MET
The standard formula for estimating calories burned is: kcal/min = (MET x 3.5 x body weight in kg) / 200. Multiply that by the number of minutes to get total calories for a session. For example, a 70 kg person running at 6 mph (MET 10) for 30 minutes burns (10 x 3.5 x 70) / 200 x 30 = approximately 368 kcal. This formula is an estimate based on average oxygen consumption and does not account for individual differences in fitness, efficiency, or metabolism. Real-world calorie burn can vary by 10-20% in either direction.
Common activities and their MET values
| Activity | MET value | Intensity | MET-min per 30 min |
|---|---|---|---|
| Sitting quietly / desk work | 1.5 | Sedentary | 45 |
| Walking slowly (2 mph) | 2.5 | Light | 75 |
| Walking briskly (3.5-4 mph) | 4.3 | Moderate | 129 |
| Cycling - leisure (10-12 mph) | 6 | Moderate-vigorous | 180 |
| Yoga / stretching | 3 | Light-moderate | 90 |
| Weight lifting - vigorous | 6 | Moderate-vigorous | 180 |
| Aerobics - high impact | 7.3 | Vigorous | 219 |
| Running - moderate (6 mph) | 10 | Vigorous | 300 |
| Swimming - vigorous laps | 9.8 | Vigorous | 294 |
| Jump rope | 11.8 | Vigorous | 354 |
| Basketball - game | 8 | Vigorous | 240 |
| Soccer - game | 10 | Vigorous | 300 |
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). MET-minutes per 30-min session are shown for reference.
Frequently asked questions
What is the WHO recommended number of MET-minutes per week?
The WHO recommends at least 600 MET-minutes per week as the minimum for health benefits in adults. This is equivalent to 150 minutes of moderate-intensity exercise (about 4 METs) or 75 minutes of vigorous exercise (8+ METs). The upper target for additional benefits is around 1200 MET-minutes per week. Above that, gains continue but with diminishing returns.
How do I find the MET value for my activity?
The Compendium of Physical Activities (published by Ainsworth et al. and freely available online) lists MET values for hundreds of activities, including household chores, sports, and occupational tasks. If your activity is not in our dropdown, select "Custom (enter MET below)" and type the MET value from the Compendium. As a rough guide: light activities are under 3 METs, moderate activities are 3-6 METs, and vigorous activities are above 6 METs.
Is a higher MET value always better?
Not necessarily. Higher MET activities deliver the same MET-minute total in less time, which is efficient. But lower-intensity activities done for longer can accumulate the same total. From a cardiovascular health standpoint, moderate activity for 150 minutes and vigorous activity for 75 minutes produce comparable outcomes at the 600 MET-min level. However, vigorous exercise also offers unique fitness adaptations, such as improved VO2 max, that moderate exercise alone may not deliver.
Why does body weight affect the calorie estimate?
The calorie formula uses body weight because heavier people consume more oxygen (and therefore more energy) to move the same way. A 90 kg person running at 6 mph burns more calories per minute than a 60 kg person doing exactly the same run, even though both accumulate the same MET-minutes. MET-minutes measure relative intensity, while calories measure absolute energy expenditure.
Can I split activities into multiple short sessions?
Yes. Research shows that bouts of exercise as short as 10 minutes count toward your weekly total if they are at least moderate intensity. You can accumulate MET-minutes in multiple short sessions across the day rather than one long block. This calculator lets you enter different activities with their own durations and weekly frequencies, then sums them all to give your total weekly MET-minutes.
Does light activity like walking slowly count?
Sedentary to light activities (below 3 METs) do add MET-minutes but are not typically counted toward the WHO aerobic activity target, which specifies moderate or vigorous activity. Brisk walking at 3.5-4 mph has a MET of about 4.3, which qualifies as moderate. If you are currently sedentary, any increase in movement is beneficial, but try to include at least some sessions at or above 3 METs to meet the guidelines.