What are the official WHO physical activity recommendations?

The WHO recommends that adults achieve 150–300 minutes of moderate-intensity aerobic activity per week, OR 75–150 minutes of vigorous-intensity activity (or an equivalent combination), plus muscle-strengthening activities on 2 or more days per week.

How does MET-minutes relate to WHO guidelines?

MET-minutes is an epidemiological volume metric. While 150–300 minutes of moderate exercise often equates to roughly 500–1,000 MET-minutes per week, MET-minutes serves as a volume index rather than a standalone prescription.

Exercise & MET

MET Calculator

Direct MET to calorie and MET-minute conversion utility

Input Parameters

Real-time calculation updates dynamically as you adjust inputs. Values remain strictly local on your device.

Weekly MET-MinutesMeets WHO Guidelines (≥ 600)

900MET-min/week

Burns ~1050 kcal/week through this activity

Moderate Activity Equivalent

150 min/week

WHO advises 150–300 min/week moderate aerobic activity

Clinical Responsibility Note: This calculation provides statistical estimations for informational and educational purposes only. It is not an individualized medical diagnosis or clinical prescription.

Mathematical Formula & Scientific Methodology

Formula: Weekly MET-Minute Product Calculation

Weekly MET-Minutes = MET × Weekly Duration (minutes)

Calculates total physical activity volume. The World Health Organization (WHO) formally recommends adults achieve 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic physical activity weekly, plus muscle-strengthening exercise 2+ days per week. Epidemiological studies commonly equate this range to roughly 500–1,000 MET-minutes per week as an analytical volume metric.

Model Assumptions

Distributed across multiple days per week

Variables & Standard Units

Symbol	Physiological Meaning	Unit
MET	Metabolic Equivalent of Task from Ainsworth Compendium	MET
Weekly Duration	Total minutes spent per week in activity	minutes

Scientific Limitations

MET-minutes is an analytical volume metric; WHO guidelines are formally defined by minutes of moderate or vigorous activity.

Peer-Reviewed Scientific Citations

2011 Compendium of Physical Activities: a second update of codes and MET intensities (2011)

Ainsworth BE, Haskell WL, Herrmann SD, et al. (2011) — Medicine & Science in Sports & Exercise, 43(8), 1575-1581

Key Finding: Defines Metabolic Equivalent of Task (1 MET = 3.5 ml O2/kg/min or 1 kcal/kg/hour) across hundreds of standardized physical activities.

Frequently Asked Questions

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