MET-Minutes Per Week Calculator — Physical Activity Score

Formula

How this is calculated

A MET (Metabolic Equivalent of Task) is a unit of exercise intensity relative to rest. One MET equals roughly 1 kcal per kilogram of body weight per hour — the energy you spend sitting quietly. An activity rated at 5 METs burns five times that energy per kilogram per hour. Multiplying the MET by the minutes of exercise gives MET-minutes, a single score that combines both intensity and duration into a comparable measure.

The World Health Organization recommends at least 150–300 minutes of moderate-intensity activity per week (roughly 3–6 METs, equivalent to 600–1200 MET-min/week) or 75–150 minutes of vigorous-intensity activity (≥6 METs, same MET-minute range) for adults aged 18–64. Reaching 1200 MET-min/week is associated with additional health benefits including further reductions in cardiovascular disease risk and all-cause mortality. The calculator shows moderate-intensity equivalent minutes (dividing total MET-min by 4, WHO's reference MET for moderate activity) and vigorous-equivalent minutes (dividing by 8).

MET values for listed activities come from the 2011 Compendium of Physical Activities by Ainsworth et al. Individual energy expenditure varies with fitness level, body weight, terrain, and exercise technique, so MET-minutes are a useful guide rather than a precise measurement.