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MET-Minutes per Week Calculator.

Calculate weekly exercise volume as MET-minutes per week.

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Set your values

Results update as you type.

MET-minutes per week: 720

MET-minutes per week

720.000000
met: 6

met

6.000000
minutesPerSession: 30

minutesPerSession

30.000000
sessionsPerWeek: 4

sessionsPerWeek

4.000000

Results update automatically as you type.

Use Cases

Track weekly exercise volume

Monitor your total physical activity by calculating MET-minutes for each activity you do, helping you meet recommended levels.

Example: Enter 6 METs for cycling, 30 minutes per session, 3 sessions per week to get 540 MET-minutes.

Compare different activities

Use the calculator to see how different intensities and durations contribute to your weekly total, aiding in workout planning.

Example: Compare 3 METs for 60 minutes vs. 6 METs for 30 minutes to see which yields more MET-minutes.

Frequently Asked Questions

What are MET-minutes and why are they useful?
MET-minutes are a measure of exercise volume that combines intensity (MET) and duration. They help quantify total physical activity in a standardized way, making it easier to compare different activities and track progress toward health goals.
How do I find the MET value for my activity?
MET values are assigned to activities based on their energy cost. For example, walking at 3 mph is about 3.3 METs, while running at 6 mph is about 9.8 METs. You can find MET values in physical activity compendiums or from fitness trackers.
What is a good weekly MET-minutes target?
Health guidelines often recommend at least 500-1000 MET-minutes per week for substantial health benefits. This calculator helps you see how your current routine compares to such targets.

Tips & Common Mistakes

Tips

  • Use the MET value that matches your actual effort level, not just the activity name, for more accurate results.
  • If you do multiple activities, calculate each separately and sum the totals to get your overall weekly MET-minutes.
  • Consider your body weight: MET-minutes are independent of weight, but heavier individuals burn more calories for the same MET-minutes.
  • Aim for at least 500 MET-minutes per week to align with public health guidelines for physical activity.

Common Mistakes to Avoid

  • Using the same MET value for different intensities of the same activity (e.g., slow vs. brisk walking).
  • Forgetting to multiply by the number of sessions per week, leading to an underestimation of weekly volume.
  • Assuming MET-minutes are the same as calories burned; they are a measure of volume, not energy expenditure.

Last updated: August 13, 2026