Table of Contents
What Are MET-Minutes?
MET stands for Metabolic Equivalent of Task. One MET represents the energy cost of sitting quietly, approximately 3.5 mL of oxygen per kilogram of body weight per minute. MET-minutes per week quantify your total physical activity by multiplying the MET value of an activity by the number of minutes you perform it each week. This standardized measure allows you to compare different activities and track whether you meet recommended guidelines.
The World Health Organization recommends adults accumulate at least 600 MET-minutes per week, equivalent to 150 minutes of moderate-intensity activity (4 METs) or 75 minutes of vigorous activity (8 METs). For additional health benefits, the WHO suggests 1,200 or more MET-minutes per week.
MET-Minutes Formula
Common MET Values
| Activity | MET Value | Intensity |
|---|---|---|
| Walking (3 mph) | 3.5 | Moderate |
| Cycling (12-14 mph) | 6.0 | Moderate-Vigorous |
| Running (6 mph) | 10.0 | Vigorous |
| Swimming laps | 8.0 | Vigorous |
| Yoga | 4.0 | Moderate |
| Weight training | 5.0 | Moderate |
WHO Physical Activity Guidelines
- Minimum: 600 MET-min/week (150 min moderate or 75 min vigorous)
- Recommended: 600-1,200 MET-min/week for substantial health benefits
- High: 1,200+ MET-min/week for additional benefits and weight management
Frequently Asked Questions
How many MET-minutes should I aim for?
The WHO recommends at least 600 MET-minutes per week. For significant health benefits including reduced risk of chronic diseases, aim for 1,200+ MET-minutes per week. Elite athletes may accumulate 3,000 or more.
Can I combine different activities?
Absolutely. Simply calculate the MET-minutes for each activity separately and add them together to get your total weekly MET-minutes. Variety in exercise types also provides complementary fitness benefits.
Are MET values the same for everyone?
MET values represent averages across the population. Individual energy expenditure varies based on fitness level, body composition, age, and exercise efficiency. Highly trained individuals may expend fewer calories at a given MET level.