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MET Minutes

Calculate weekly MET-minutes. WHO recommends 600-1200. Activity planner, health benefit tier.

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💪WHO • 600 MET-min • Activity Planner

MET Minutes Calculator

Hit your WHO target. Plan activities. Track weekly MET-min.

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✨ Examples — Click to Load

Activities

min
days/wk
met_minutes.shCALCULATED
$ ./met_minutes --activities 1
Weekly MET-min
525
% of Target
88%
Health Tier
Getting there
WHO Target
600
Walking (3.5 MET): 525 MET-min
Need 75 more MET-min to reach WHO minimum

⚠️For educational and informational purposes only. Verify with a qualified professional.

Answer Capsule

MET-minutes = MET × duration × days/week. WHO: 150-300 min/week moderate = 600-1200 MET-min. Activity METs: walking 3.5, jogging 7.0, running 9.8, cycling 8.0, swimming 7.0. Meeting 600 MET-min reduces all-cause mortality by 20%.

📋 Key Takeaways

  • • WHO minimum: 600 MET-min/week. Optimal: 1200+. Reduces mortality ~20%.
  • • 1 MET = 3.5 mL O2/kg/min (resting metabolic rate). All activities expressed as multiples.
  • • Compendium lists 800+ activities with MET values. Walking 3.5, running 9.8.
  • • Mix activities to hit target. 30 min walk × 5 days = 525 MET-min. Add 20 min jog × 2 = 805.

💡 Did You Know?

📋

WHO recommends minimum 600 MET-min/week for health benefits. 1200+ for additional benefits. Based on large epidemiological studies.

— WHO

📚

Compendium of Physical Activities lists 800+ activities with MET values. From sitting (1.0) to sprinting (23.0).

— Compendium

🧬

1 MET = 3.5 mL O2/kg/min—resting metabolic rate. A 4 MET activity uses 4× that oxygen uptake.

— ACSM

📉

Meeting 600 MET-min/week reduces all-cause mortality by ~20%. More is better up to a point.

— WHO, Lancet

🚶

150 min moderate = 600 MET-min if activity is 4 MET. Brisk walk (4 MET) × 150 min = 600.

— CDC

⚡

Vigorous (6+ MET) counts double: 75 min vigorous ≈ 150 min moderate for health benefits.

— WHO

📖 How It Works

MET-Minutes Formula

MET-min = MET value × duration (min) × days per week. Example: Walking (3.5 MET) × 30 min × 5 days = 525 MET-min.

WHO Targets

150-300 min moderate (3-6 MET) or 75-150 min vigorous (6+ MET). Both equate to ~600-1200 MET-min/week.

Activity Planner

Add activities. Each contributes MET × duration × days. Sum for total. Aim 600+ (minimum), 1200+ (optimal).

🎯 Expert Tips

✅ Start Small

15 min walk × 5 days = 263 MET-min. Build up. Consistency beats intensity for beginners.

📊 Mix It Up

Combine cardio + strength. 30 min jog + 20 min strength × 3 days = 720 MET-min. Variety prevents boredom.

⏱️ Track Weekly

One low week is OK. Aim for 600+ most weeks. Use this calculator to plan your week.

🎯 1200 for Optimal

600 is minimum. 1200+ gives additional health benefits. Double your walking or add vigorous sessions.

⚖️ Activity MET Comparison

ActivityMET30 min × 5 daysWHO Target
Walking3.5525⚠️
Brisk Walk4.3645✅
Jogging7.01050✅
Running9.81470✅

📊 Infographic Stats

600
MET-min Minimum
800+
Activities in Compendium
20%
Mortality Reduction
3.5
mL O2/kg/min (1 MET)

📸 Screenshot Summary

The Activity Planner lets you add multiple activities (type, duration, days/week). Results show weekly MET-min total, % of WHO target (600), health tier (Below minimum / Getting there / Meets WHO minimum / Optimal), and breakdown by activity. Bar chart and doughnut chart visualize your weekly MET-min distribution and target progress.

⚠️ Disclaimer: MET values are population averages. Individual energy expenditure varies. This calculator is for planning and education. Consult a health professional before starting a new exercise program.

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