🔥 MET Minutes Calculator
Combine activity MET values with time spent to measure total MET minutes—a standardized gauge of weekly exercise volume.
Needed for calorie conversion.
WHO: 500–1000 MET min weekly for substantial health benefits.
Total MET Minutes
398
Weekly activity volume
Calories Burned
487
Approximate energy expenditure
Goal Progress
80%
103 MET min remaining
How to Use This Calculator
List your weekly activities
Include intensity (MET value) and minutes spent for each workout.
Enter body weight
Required to estimate calorie expenditure from MET values.
Set a MET-minute goal
Align with guidelines or personal training targets.
Review totals and adjust plan
Add, remove, or modify activities to hit weekly goals.
Formula
MET Minutes = MET Value × Minutes
Calories = MET × 3.5 × Weight (kg) × Minutes ÷ 200
MET (Metabolic Equivalent of Task) expresses activity intensity relative to resting energy expenditure. Summing MET minutes across activities provides a standardized measure of weekly exercise volume used by health guidelines.
Example
30 min cycling @ 8 MET + 60 min yoga @ 3 MET + 20 min HIIT @ 10 MET = 240 + 180 + 200 = 620 MET min. Calories for 70 kg ≈ 700 kcal.
Variables
- MET: Intensity rating (1 MET = resting)
- Minutes: Duration of activity
- Weight: Body mass in kilograms
Why Track MET Minutes?
MET minutes help quantify total exercise load, allowing you to balance cardio, strength, and flexibility sessions. Monitoring MET totals ensures you meet health recommendations and avoid overtraining.
Guidelines
- World Health Organization recommends 500–1000 MET minutes per week for adults.
- Aim for variety—mix vigorous and moderate sessions to maintain motivation.
- Adjust goals upward for weight management or performance training.
Tips
- Use MET tables or wearables to find accurate MET values for activities.
- Track weekly totals in a training log to visualize progress.
- Listen to your body—MET minutes quantify work but don’t capture fatigue or recovery status.
Frequently Asked Questions
Where do I find MET values?
Use published compendiums (e.g., Ainsworth) or fitness apps that list MET ratings for common activities.
Are MET minutes better than steps?
MET minutes account for intensity and duration. Steps measure movement but not exertion level.
Can I exceed 1000 MET minutes?
Yes, especially for athletes. Increase volume gradually and prioritize recovery to avoid burnout.
How accurate are calorie estimates?
Calorie conversions from METs are approximations; individual metabolic rates vary based on age, muscle mass, and fitness.
Do strength workouts count?
Yes. Resistance sessions often range 3–6 METs; log them to capture total training load.