Free tool · Training
Weekly exercise minutes calculator
Short answer
The World Health Organization recommends that adults do at least 150–300 minutes of moderate activity a week, or 75–150 minutes of vigorous activity, or a mix, plus strength training on 2 or more days. A vigorous minute counts as two moderate ones, so 90 moderate plus 40 vigorous minutes is 170 moderate-equivalent minutes, which meets the guideline.
Last reviewed 28 October 20261 published sourcesNot medical advice
Reps keeps track of this for you on iPhone, iPad and Apple Watch.
Get Reps freeWeekly exercise minutes calculator
Add up a typical week. Moderate means you can talk but not sing (brisk walking, easy cycling); vigorous means you can only say a few words (running, hard cycling).
Enter your moderate and vigorous minutes for the week.
Runs entirely in your browser. Nothing you type is saved or sent anywhere.
| Moderate minutes | + 0 vigorous | + 30 vigorous | + 45 vigorous | + 75 vigorous |
|---|---|---|---|---|
| 0 min | 0 | 60 | 90 | 150 ✓ |
| 60 min | 60 | 120 | 150 ✓ | 210 ✓ |
| 90 min | 90 | 150 ✓ | 180 ✓ | 240 ✓ |
| 120 min | 120 | 180 ✓ | 210 ✓ | 270 ✓ |
| 150 min | 150 ✓ | 210 ✓ | 240 ✓ | 300 ✓ |
The WHO 2020 guidelines
For adults aged 18 to 64 and adults over 65, the WHO recommends 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity a week, or an equivalent combination, plus muscle-strengthening activity on 2 or more days. Adults over 65 should also do varied activity that emphasises balance and strength on 3 or more days a week to help prevent falls (Bull et al., 2020 (WHO)).
The guidelines also advise limiting time spent sitting and replacing it with activity of any intensity.
Turning minutes into a plan
Heart rate is an easy way to tell moderate from vigorous; set your ranges with the heart rate zone calculator. If walking is your main activity, the steps to distance calculator converts steps into kilometres or miles.
Your day's movement, already counted
Reps turns what your Apple Watch records into one daily Readiness Score with training windows, so your activity sits next to your sleep and recovery.
Free to download · iPhone, iPad and Apple Watch
Common questions
How many minutes of exercise a week do I need?
The WHO 2020 guidelines recommend at least 150–300 minutes of moderate-intensity aerobic activity a week, or 75–150 minutes of vigorous activity, or an equivalent combination, for adults of all ages, plus muscle-strengthening activity on 2 or more days.
Do vigorous minutes count double?
The guideline pairs 150 moderate minutes with 75 vigorous ones, so one vigorous minute does the work of 2 moderate minutes. This calculator counts it that way when you mix the two.
Is more than 300 minutes a week better?
The WHO says going beyond 300 moderate minutes (or 150 vigorous) brings additional health benefits, and that some activity is better than none for people not yet at the minimum.
Sources
Figures on this page were checked against these publications on 28 October 2026.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451–1462. doi.org/10.1136/bjsports-2020-102955
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