Weekly Exercise Guideline Calculator
See how your weekly exercise compares to the WHO physical activity guideline.
A general population guideline from the WHO, not medical advice — consult a doctor before starting a new exercise program, especially with existing health conditions.
Moderate-equivalent minutes
160 min
Meets WHO minimum
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
Why vigorous minutes count double
The WHO guideline recommends 150–300 minutes of moderate-intensity activity per week, or 75–150 minutes of vigorous-intensity activity — half as much vigorous exercise delivers a comparable benefit, which is why this calculator weights each vigorous minute as two moderate-equivalent minutes. A mix works too: 30 minutes of running (vigorous) plus 100 minutes of brisk walking (moderate) adds up to 160 moderate-equivalent minutes, already past the 150-minute minimum.
Frequently asked questions
What's the WHO physical activity guideline?
The World Health Organization recommends adults get at least 150–300 minutes of moderate-intensity (or 75–150 minutes of vigorous-intensity) aerobic activity per week, plus muscle-strengthening activity on two or more days.
Does housework or walking to work count toward this target?
Yes — the guideline counts any moderate or vigorous activity, including brisk walking, household tasks, and active commuting, not just structured exercise or gym sessions.