MET-minutes per week calculator
Five METs for 30 minutes, five times a week, adds up to 750 MET-minutes, or 12.5 MET-hours. Enter intensity, session length and weekly sessions to get one volume score and see where it sits against common weekly targets. Free in your browser.
- Free
- Runs in your browser
- No sign-up
- Your data stays on your device
Run — free
Worked example
- Met
- 5
- Duration
- 30
- Frequency
- 5
- Duration minutes
- 30
- Met minutes per session
- 150
- Met minutes
- 750
- Met minutes per week
- 750
MET-minutes measure how much physical activity you accumulate in a week by combining intensity, session length, and how often you train. One MET is roughly the energy cost of quiet sitting; multiplying that intensity by minutes per bout and by sessions per week yields a single volume score used in exercise guidelines, research protocols, and coaching dashboards. This MET-minutes per week calculator accepts three positive numbers—MET intensity, duration in minutes, and weekly frequency—returns MET-minutes and MET-hours per week, labels intensity as light, moderate, or vigorous, and places total volume in a simple ACSM-oriented band.
What MET-minutes mean and how weekly volume is computed
A metabolic equivalent of task (MET) expresses activity intensity as a multiple of resting metabolism. Light work often sits below three METs, moderate effort typically falls between three and just under six METs, and vigorous work is six METs or higher—bands that match common ACSM and public-health teaching tables drawn from the Compendium of Physical Activities. Session duration is the length of one bout in minutes.
Frequency is how many comparable bouts you complete in a seven-day window. Weekly MET-minutes multiply those three factors: MET times minutes per session times sessions per week. Algebraically that is the same as MET-minutes per session times frequency, or as MET-hours per week times sixty.
Example: five METs for thirty minutes five times a week is five times thirty times five, which equals seven hundred fifty MET-minutes per week, or twelve point five MET-hours. The calculator echoes cleaned inputs, reports both MET-minutes and MET-hours, and classifies intensity from the absolute MET value so you can see whether volume came mostly from moderate or vigorous work. Zero or negative MET, duration, or frequency is rejected as invalid input rather than silently clamped, because a non-positive lever would understate volume or invent a phantom workout.
Where weekly MET-minutes calculators earn their keep
Personal trainers and strength coaches convert session plans into a single weekly volume number so clients can compare an easy five-day walking block with two hard interval days on a common scale. Endurance athletes and run clubs log intensity from device or table MET estimates, multiply by minutes and days, and spot under-trained or overloaded weeks before race blocks. Physical education teachers and sports-science labs assign homework that separates intensity, duration, and frequency as independent levers rather than counting only step totals or raw minutes.
Population health and workplace wellness programs often target ranges near five hundred to one thousand MET-minutes per week; a transparent calculator documents whether a prescribed plan sits below, meets, or exceeds that rough band without pretending to diagnose individuals. Treat calories burned from MET and body weight, BMR and TDEE tools, and named-activity MET directories as separate search intents rather than overloading this MET-minutes per week page with every related health formula.
What you can do with it
Coaching weekly volume plans
Turn MET intensity, bout minutes, and sessions per week into a single MET-min/week figure for training diaries and progress reviews.
Classroom and lab answer keys
Generate deterministic MET-minutes totals for exercise-science homework without spreadsheet drift or conflicting student calculators.
FAQ
How are weekly MET-minutes calculated?
MET-min/week = MET × minutes per session × sessions per week. MET-hours/week is that total divided by 60. The calculator also reports MET-minutes per single session.
What is a MET?
MET means metabolic equivalent of task: a multiple of resting energy cost. Quiet sitting is about 1 MET; moderate and vigorous activities use higher published values from sources such as the Compendium of Physical Activities.
How is intensity categorized?
From the absolute MET value: light if MET is under 3, moderate if MET is at least 3 and under 6, and vigorous if MET is 6 or higher. Volume_band separately scores total weekly MET-minutes as below, meets, or exceeds a rough 500–1000 ACSM-oriented window.
What happens if MET, duration, or frequency is zero or negative?
Non-positive values are rejected rather than inventing absolute values or silent zeros that would understate weekly volume.
What does the MET-minutes calculator cost?
The browser tool is free and runs locally.
Related tools
For developers — API access
Everything on this page is available programmatically. This section is for teams who want to wire it into their own systems; everyone else can just use the tool above.
API endpoint
Prefer to automate it? One authenticated POST creates the task; the result comes back by webhook or a signed link. The same capability also runs here on the web, by email and from Telegram — and soon from our app too.
Call it from your stack
curl -X POST https://api.kit.forhosting.com/health/met-minutes \
-H "Authorization: Bearer $KIT_KEY" \
-H "Content-Type: application/json" \
-d '{"met":5,"duration":30,"frequency":5}'const res = await fetch("https://api.kit.forhosting.com/health/met-minutes", {
method: "POST",
headers: {
"Authorization": `Bearer ${process.env.KIT_KEY}`,
"Content-Type": "application/json"
},
body: JSON.stringify({
"met": 5,
"duration": 30,
"frequency": 5
})
});
const { task_id } = await res.json();import os, requests
res = requests.post(
"https://api.kit.forhosting.com/health/met-minutes",
headers={"Authorization": f"Bearer {os.environ['KIT_KEY']}"},
json={
"met": 5,
"duration": 30,
"frequency": 5
},
)
task_id = res.json()["task_id"]<?php
$res = file_get_contents("https://api.kit.forhosting.com/health/met-minutes", false, stream_context_create([
"http" => [
"method" => "POST",
"header" => "Authorization: Bearer " . getenv("KIT_KEY") . "\r\nContent-Type: application/json",
"content" => '{"met":5,"duration":30,"frequency":5}',
],
]));
$task = json_decode($res, true);body := bytes.NewBufferString(`{"met":5,"duration":30,"frequency":5}`)
req, _ := http.NewRequest("POST", "https://api.kit.forhosting.com/health/met-minutes", body)
req.Header.Set("Authorization", "Bearer "+os.Getenv("KIT_KEY"))
req.Header.Set("Content-Type", "application/json")
res, _ := http.DefaultClient.Do(req)Example request
{
"met": 5,
"duration": 30,
"frequency": 5
}Example response
{
"task_id": "tsk_a1b2c3d4e5f6a1b2c3d4e5f6",
"type": "health.met_minutes",
"status": "queued",
"_links": {
"result": "/tasks/tsk_…/result"
}
}The API is asynchronous: the call returns a task_id immediately and the result arrives by webhook. Polling is capped at 1 req/s per task.
Pricing
Published price — no tokens, no invented credits. A failed task is never charged.
Errors
| HTTP | Code | Meaning |
|---|---|---|
401 | unauthorized | Missing or invalid API key. |
402 | insufficient_balance | Your balance doesn't cover the task price. |
404 | unknown_type | That task type doesn't exist. |
429 | rate_limited | Too many requests. Use the webhook instead of polling. |
Technical notes
Input contract, response fields, and validation behaviour
Classic checks include MET five, thirty minutes, five sessions yielding seven hundred fifty MET-min/week in the meets band, and MET eight, forty-five minutes, three sessions yielding one thousand eighty MET-min/week in the exceeds band. Wire the free browser form for personal logs and coaching reviews, then call the same contract from scripts when you need bulk weekly volume rows. POST a JSON object with three required finite positive numbers. The field met is the activity MET intensity; aliases include met_value, mets, and intensity. The field duration is minutes per session; aliases include duration_min, duration_minutes, minutes, time, mins, and session_minutes. The field frequency is sessions per week; aliases include sessions, sessions_per_week, times_per_week, freq, and per_week. Missing fields, empty strings, non-numeric values, NaN, Infinity, and any non-positive met, duration, or frequency fail with invalid_input and are not billed. On success the body includes cleaned met, duration_minutes, and frequency; met_minutes_per_session as MET times minutes; met_minutes and met_minutes_per_week as the same weekly total; met_hours_per_week as that total divided by sixty; intensity as light, moderate, or vigorous; volume_band as below, meets, or exceeds for a rough ACSM-style weekly target window under five hundred, five hundred through one thousand, and above one thousand MET-minutes; unit set to MET-min/week; plus formula and method strings for audit trails. Successful API calls use the published base price of $0.002 per item; validation failures do not consume prepaid balance.
Where weekly MET-minutes calculators earn their keep
Curriculum authors building interactive lessons need the same JSON offline and online so worksheets and auto-graders stay aligned. Because this capability is a pure parse engine, API pricing is the published base of $0.002 per successful item and failed validation does not consume balance.
Integration use cases
App and API activity volume
Bulk-compute weekly MET-minutes for uploaded activity rows with the same formula as the free browser tool; reject non-positive inputs with invalid_input.