Understanding MET (Metabolic Equivalent of Task)
MET is a standardized measure of exercise intensity that compares energy expenditure during an activity to resting metabolism. One MET equals the calories burned while at rest—approximately 1 kcal per kilogram of body weight per hour, or an oxygen uptake of 3.5 ml/kg/min.
Activities are classified into three intensity bands:
- Light intensity: Under 3 MET (e.g., walking slowly, light household tasks)
- Moderate intensity: 3 to 6 MET (e.g., brisk walking, recreational cycling)
- Vigorous intensity: Over 6 MET (e.g., running, competitive sports, high-intensity interval training)
Because MET accounts for individual fitness levels differently than raw time spent exercising, it provides a more granular picture of whether your weekly effort meets public health targets.
How to Calculate MET Minutes
MET minutes is simply the product of an activity's intensity and its duration. If you perform a moderate-intensity activity (say, 4 MET) for 45 minutes, you accumulate 180 MET minutes. The formula applies to each activity independently, then results are summed across your week:
MET minutes per activity = MET value × Duration (minutes)
Total weekly MET minutes = Σ(MET₁ × Time₁) + (MET₂ × Time₂) + ... + (METₙ × Timeₙ)
MET value— Intensity multiplier for the activity (e.g., running = 9.8, walking = 3.8)Duration (minutes)— Total time spent performing the activity in a single session or across the weekTotal weekly MET minutes— Sum of all MET-minute contributions from every activity logged
Putting MET Minutes into Practice
A practical example: suppose you run for 45 minutes twice weekly (9 MET value), walk vigorously to work for 20 minutes each weekday (3.8 MET value), and attend a 60-minute aerobic class once per week (6.83 MET value).
- Running: 9 × 90 minutes = 810 MET minutes
- Vigorous walking: 3.8 × 100 minutes = 380 MET minutes
- Aerobic class: 6.83 × 60 minutes = 410 MET minutes
- Weekly total: 1,600 MET minutes
This cumulative value tells you at a glance whether your activity mix aligns with recommendations, and you can adjust your routine if needed.
WHO Physical Activity Guidelines and MET Targets
The World Health Organization recommends that adults aged 18–64 achieve one of the following each week:
- At least 150 minutes of moderate-intensity activity, OR
- At least 75 minutes of vigorous-intensity activity, OR
- An equivalent combination of both intensities
In MET-minute terms, 150 minutes of moderate activity (roughly 3.5–5 MET) translates to approximately 525–750 MET minutes weekly, while 75 minutes of vigorous activity (6–9 MET) equals 450–675 MET minutes. Most health benefit accrues when you reach at least 600 MET minutes per week; additional gains continue accumulating at higher volumes, with diminishing returns beyond 3,000 MET minutes weekly for most individuals.
Common Pitfalls When Tracking MET Minutes
Avoid these mistakes to get an accurate picture of your weekly activity expenditure.
- Overestimating intensity or duration — People often round up their exercise time or assume an activity is more intense than it actually is. Be honest about your pace and total minutes spent. A 'leisurely jog' might genuinely be closer to 7 MET than 10 MET; consulting a database of validated MET values prevents inflation.
- Ignoring daily incidental movement — The calculator focuses on structured exercise, but research shows that occupational activity, gardening, and household chores contribute meaningfully to weekly totals. If your job is very active, you may already exceed baseline recommendations without formal workouts.
- Forgetting to account for warm-up and cool-down — Gentle stretching or walking at the start and end of a session counts as a separate activity with its own (lower) MET value. If your warm-up is 10 minutes at 2 MET and your main workout is 30 minutes at 7 MET, log them separately rather than conflating them into a single duration.
- Using generic MET values for highly individual activities — Body weight, fitness level, and technique alter actual energy cost. A 120 kg person walking uphill burns more absolute calories than a 60 kg person; both may log the same MET value, but one's total calorie expenditure is higher. Use the calculator's custom MET input for personalized refinement if needed.