MET Minutes Calculator

A Metabolic Equivalent of Task (MET) is a scientific unit used to estimate the amount of oxygen consumed by the body during physical activity relative to a resting state. One MET is defined as the energy you expend while sitting quietly, roughly equivalent to an oxygen uptake of 3.5 milliliters per kilogram of body weight per minute. To find your total weekly workout volume, the calculator multiplies the specific activity's MET rating by the duration of that activity in minutes: MET Minutes = Activity MET Value × Time (minutes). When tracking multiple exercises throughout the week, the tool sums these individual products together to yield your cumulative weekly score, helping you see the big picture of your physical exertion.

Imagine you maintain a varied workout routine over the course of a week consisting of two primary activities. First, you run at a moderate pace (approx. 5 mph), which carries a standard MET value of 8.0, for 45 minutes twice a week, totaling 90 minutes. Second, you play singles tennis, which has a MET value of 7.0, for 60 minutes once a week. To calculate your total MET minutes, you first compute the running load: 8.0 METs × 90 minutes = 720 MET minutes. Next, compute the tennis load: 7.0 METs × 60 minutes = 420 MET minutes. Finally, sum these values together: 720 + 420 = 1,140 total MET minutes per week, providing a comprehensive quantitative view of your exercise volume.

When logging your activities, ensure you only count the net active time rather than total gym time, which often includes resting between sets. Be honest about your exercise intensity; labeling a casual stroll as a brisk walk will artificially inflate your MET score. Finally, use these weekly totals as a benchmark rather than an absolute medical metric, keeping in mind that individual fitness levels, metabolism, and body composition can slightly alter true energy expenditure.