Weekly Activity MET Tracker | WHO Standards
Tracking your weekly physical activity is essential for maintaining good health. The World Health Organization (WHO) recommends a minimum of 600 MET-minutes per week for optimal health benefits. This tracker helps you log your daily activities, calculate MET-minutes, and see how you measure up against these guidelines.
Whether you're walking, running, cycling, or lifting weights, every activity contributes to your weekly total. Understanding your MET-minutes helps you make informed decisions about your fitness routine and identify areas for improvement.
All calculations and data on this website are for informational reference only. This tool does not provide medical advice, diagnosis, or treatment. For health-related concerns, please consult a qualified healthcare professional.
Weekly Activity Log
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Example Weekly Activity Log
Example �?Active Week
Mon: Brisk Walking (30 min) = 120 MET-min
Tue: Weight Lifting (45 min) = 225 MET-min
Wed: Cycling (40 min) = 240 MET-min
Thu: Brisk Walking (30 min) = 120 MET-min
Fri: Rest Day = 0 MET-min
Sat: Hiking (60 min) = 360 MET-min
Sun: Yoga (45 min) = 135 MET-min
Total = 1,200 MET-minutes (200% of WHO recommendation)
Tue: Weight Lifting (45 min) = 225 MET-min
Wed: Cycling (40 min) = 240 MET-min
Thu: Brisk Walking (30 min) = 120 MET-min
Fri: Rest Day = 0 MET-min
Sat: Hiking (60 min) = 360 MET-min
Sun: Yoga (45 min) = 135 MET-min
Total = 1,200 MET-minutes (200% of WHO recommendation)
Data Source and References
- [1] WHO (2020). Global Recommendations on Physical Activity for Health.
- [2] ACSM (2020). ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins.
- [3] Ainsworth BE et al (2011). Compendium of physical activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8):1575-1581.
- [4] NIH (2021). Exercise Guidelines for Americans. Office of Disease Prevention and Health Promotion.
WHO Activity Guidelines
The World Health Organization recommends the following minimum weekly activity levels for adults:
| Category | Duration per Week | MET-minutes | Health Benefits |
|---|---|---|---|
| Minimum | 150 min moderate | 600 | Basic health protection |
| Recommended | 300 min moderate | 1200 | Enhanced health benefits |
| High | 450+ min moderate | 1800+ | Maximum health benefits |
MET Values for Common Activities
| Activity | MET Value | Intensity |
|---|---|---|
| Sitting/Reading | 1.0-1.5 | Sedentary |
| Walking (2 mph) | 2.5-3.0 | Light |
| Brisk Walking (3.5 mph) | 4.0-4.5 | Moderate |
| Jogging (5 mph) | 7.0-8.0 | Vigorous |
| Running (7 mph) | 10.0-11.0 | Very Vigorous |
| Cycling (12 mph) | 6.0-7.0 | Moderate-Vigorous |
| Swimming (moderate) | 6.0-8.0 | Moderate-Vigorous |
| Weight Lifting | 4.0-6.0 | Moderate |
| Yoga | 2.5-3.5 | Light-Moderate |
| Dancing | 4.0-6.0 | Moderate |
Key Considerations
- Consistency: Regular activity is more important than occasional intense workouts
- Variety: Mixing different activities reduces injury risk and improves overall fitness
- Progression: Gradually increase duration or intensity over time
- Recovery: Allow rest days for muscle repair and recovery
- Tracking: Regular logging helps maintain accountability
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Frequently Asked Questions
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MET stands for Metabolic Equivalent of Task. It's a unit that represents the energy cost of physical activities. 1 MET is equal to the resting metabolic rate (approximately 1 kcal/kg/hour). Higher MET values indicate more intense activities.
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WHO recommends at least 150 minutes of moderate-intensity aerobic activity (3-6 METs) or 75 minutes of vigorous-intensity aerobic activity (�? METs) per week, or an equivalent combination. This equals approximately 600 MET-minutes per week.
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MET-minutes = MET value × Duration (minutes). For example, 30 minutes of brisk walking at 4 METs = 30 × 4 = 120 MET-minutes. Weekly totals should meet or exceed 600 MET-minutes for health benefits.
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Sedentary behavior is defined as activities with MET �?1.5, such as sitting, lying down, or reading. WHO recommends reducing sedentary time and taking regular breaks every 30 minutes during prolonged sitting.