Frequently Asked Questions
How many active minutes do I need per week?
The CDC and WHO recommend at least 150 minutes of moderate-intensity activity, OR 75 minutes of vigorous activity, per week - plus muscle-strengthening on 2+ days. This calculator tallies your activities against that 150-minute moderate-equivalent target.
Why do vigorous minutes count double?
Guidelines treat 1 minute of vigorous activity (MET > 6, e.g. running) as roughly equivalent to 2 minutes of moderate activity (MET 3–6, e.g. brisk walking). So 75 vigorous minutes meets the 150-minute moderate goal.
What counts as "moderate" vs "vigorous"?
Moderate (MET 3–6): brisk walking, casual cycling, doubles tennis, water aerobics. Vigorous (MET > 6): running, fast cycling, swimming laps, singles tennis, HIIT. Light activity below MET 3 (slow walking, standing) does not count toward the target.
Is exceeding 150 minutes beneficial?
Yes - 300+ minutes/week of moderate activity provides additional cardiovascular, metabolic, and longevity benefits, with diminishing but still positive returns. There is no need to fear "too much" for typical recreational volumes. This estimate is for general guidance only - work with a qualified coach or sports medicine professional before pushing limits or recovering from injury.
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General information only. Not medical advice.
Health & Medical Disclaimer: General information only. Not medical advice.
This calculator provides general health information only and is not medical advice. Results do not replace professional medical evaluation or diagnosis. Consult a licensed healthcare provider before making health decisions. Always seek immediate medical attention for emergencies.