How is a MET-minute defined?

One MET-minute is the physical activity energy expenditure equivalent of sitting quietly for one minute. Running at 8 METs for 30 minutes equals 240 MET-minutes.

Exercise & MET

MET-Minute Calculator

Calculate cumulative physical activity volume in MET-minutes per week

Input Parameters

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

Weekly Activity VolumeModerate Volume (500–1,000 MET-min)

632MET-minutes/week

4 sessions × 45 min at 3.5 METs (158 MET-min per workout)

Per Session Volume

158MET-min

Total Weekly Training Time

180minutes

Epidemiological Activity Volume Tiers

< 500 MET-min/week

Light Volume

Below standard epidemiological benchmark

500 – 1,000 MET-min/week

Moderate Volume

Corresponds roughly to 150–300 min moderate exercise

1,000 – 1,500 MET-min/week

Substantial Volume

Associated with higher cardiovascular conditioning

> 1,500 MET-min/week

High Athletic Volume

Trained endurance / sports conditioning

Clinical Responsibility Note: WHO formal adult guidance is defined as 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic physical activity per week, plus muscle strengthening on 2+ days. MET-minutes is an analytical volume metric rather than a clinical mandate.

Mathematical Formula & Scientific Methodology

Formula: Cumulative MET-Minute Volume Product

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

Multiplies task intensity (MET) by session duration and weekly frequency to quantify gross exercise volume. Used in public health cohorts to analyze dose-response relationships.

Model Assumptions

Consistent weekly session adherence

Variables & Standard Units

Symbol	Physiological Meaning	Unit
MET	Metabolic Equivalent of Task from Ainsworth Compendium	MET
Duration	Time spent in physical activity per session	minutes
Frequency	Number of completed exercise sessions per week	dimensionless

Scientific Limitations

MET-minutes measures absolute workload; relative effort varies according to individual VO2 max and fitness levels.

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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