Calculadora de MET por Semana
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
total = Σ(MET × min/sem)
About this calculator
The MET per Week Calculator is a practical tool to estimate weekly energy expenditure based on the intensity and duration of physical activities. MET (Metabolic Equivalent of Task) is a unit that measures the energy cost of an activity relative to rest. For example, one MET equals resting oxygen consumption, about 3.5 ml/kg/min. The calculator uses the formula total = Σ(MET × minutes per week) to sum the total weekly MET-minutes, allowing you to check if you meet the World Health Organization (WHO) recommendation of at least 600 MET-minutes per week for health benefits.
How to use: enter the MET value of each activity (consult reference tables) and the weekly time in minutes. The calculator automatically adds the values and displays the total. For example, moderate walking (MET 3.5) for 150 minutes per week results in 525 MET-minutes. Adding light running (MET 6) for 60 minutes brings the total to 885 MET-minutes, exceeding the 600 goal. This tool is useful for planning exercise routines and monitoring progress.
When to use: ideal for physical education professionals, physiotherapists, and individuals who want to quantify weekly physical activity. It helps understand if exercise volume is sufficient to reduce risks of chronic diseases like diabetes and hypertension. It is also useful for comparing different activities and adjusting intensity or duration according to personal goals.
Cautions: MET is a general estimate and may vary based on fitness level, age, and individual metabolism. It does not replace medical or professional evaluation. Use reliable MET tables (e.g., Compendium of Physical Activities) for greater accuracy. Remember that the recommendation of 600 MET-minutes/week is a minimum; higher volumes bring additional benefits, but always respect your limits.
Frequently asked questions
What does MET mean?
MET stands for Metabolic Equivalent of Task. One MET is the resting oxygen consumption rate, about 3.5 ml/kg/min. Activities with higher MET require more effort and burn more calories.
How do I find the MET value of an activity?
Consult MET tables like the Compendium of Physical Activities. Examples: light walking (3.0), moderate running (8.0), swimming (6.0). The calculator does not include an internal table, so you must enter manually.
How many MET-minutes per week are recommended?
The WHO recommends at least 600 MET-minutes per week for adults. This equals 150 minutes of moderate activity (MET 4) or 75 minutes of vigorous activity (MET 8).
Can I use the calculator for weight loss?
Yes, but remember that calorie expenditure depends on body weight. To calculate calories, multiply MET-minutes by (weight in kg / 60) approximately. Consult a professional for planning.
What if my total is less than 600?
Increase the duration or intensity of activities. Try adding 10 extra minutes per day or choose exercises with higher MET, like running or cycling. Small increments help reach the goal.