MET-minutes and energy
MET-minutes = MET × minutes · kcal ≈ MET × weight (kg) × hours
1 MET is the resting metabolic rate, taken as 3.5 mL O₂/kg/min, which corresponds to about 1 kcal/kg/hour. The kcal estimate is approximate: it ignores individual fitness, economy of movement and body composition.
Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc 2011;43:1575–1581. DOI
Weekly target
500–1000 MET-minutes per week of moderate-to-vigorous activity
Equivalent to the 150–300 minutes of moderate (or 75–150 minutes of vigorous) activity recommended for adults.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: 2018.