How this calculator works
A MET is a multiple of resting metabolic rate. One MET-minute is one minute at one MET. Walking at 3.5 METs for 150 minutes gives 525 MET-minutes; running at 9.8 METs for 60 minutes gives 588. Adding the activities gives a weekly total that combines duration and intensity on one scale. The WHO recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, which is often expressed as a benchmark of about 600 MET-minutes.
Formula
MET-minutes for an activity = MET value x minutes. Weekly total = the sum across activities. Energy burned = MET x 3.5 x body mass (kg) / 200 x minutes.
Worked example
Walking for 150 minutes at 3.5 METs gives 525 MET-minutes. Running for 60 minutes at 9.8 METs gives 588. Together they total 1,113 MET-minutes, above the 600 benchmark. For a 75 kg person the walking session burns 3.5 x 3.5 x 75 / 200 x 150 = 689 kcal and the run 9.8 x 3.5 x 75 / 200 x 60 = 772 kcal.
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Frequently asked questions
What counts as a MET-minute?
One minute of an activity at one MET. A 30-minute walk at 3.5 METs is 105 MET-minutes. The measure lets a short hard session count alongside a longer easy one.
Is 600 MET-minutes a hard target?
It is a common threshold tied to the WHO minimum for adults, not an upper limit. Many guidelines encourage 300 minutes of moderate activity, which would be about 1,200 MET-minutes at 4 METs.
Do the MET values match my effort?
They are population averages for the activity and pace. Fitness, terrain, carrying load and skill change the true cost, so use the total as a guide rather than an exact measure.
Why is there no custom MET option?
The list covers the common activities in the Compendium. If your activity is not listed, choose the closest one and adjust the minutes to reflect the effort.