Health Calculators
Weekly exercise minutes calculator.
Enter your moderate and vigorous minutes this week. See how close you are to the CDC adult guideline of 150 moderate or 75 vigorous minutes, and what is left. Runs in your browser; nothing is sent or stored.
This week
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How the guideline is applied
The CDC adult guideline is 150 minutes a week of moderate-intensity activity, or 75 minutes of vigorous-intensity activity, or an equivalent combination, plus muscle-strengthening on at least 2 days a week. Because 150 moderate minutes equals 75 vigorous minutes, each vigorous minute counts as 2 moderate minutes here. The CDC adds that it does not have to be done all at once: it could be 30 minutes a day, 5 days a week.
Worked example. 90 moderate minutes and 20 vigorous minutes is 90 + 2 × 20 = 130 moderate-equivalent minutes, which is 86.7% of 150. 20 minutes are left, or 10 vigorous minutes. With 3 days left that is 7 minutes of moderate activity a day.
Moderate-intensity examples are brisk walking; vigorous-intensity ones include running. The guideline is for adults. Source (opened 2026-10-05): US CDC, Physical Activity Guidelines for Adults, page updated November 3, 2023 and reviewed December 20, 2023.
FAQ
How many minutes of exercise a week do adults need?
The CDC says 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity, or an equivalent mix, plus strength work on at least 2 days.
How do vigorous minutes count?
150 moderate minutes equals 75 vigorous minutes, so one vigorous minute counts as two moderate minutes in this tool.
Do I have to do it all at once?
No. The CDC says it could be 30 minutes a day, 5 days a week, and that some physical activity is better than none.
Does walking count?
Brisk walking is a standard example of moderate-intensity activity. See the steps to miles calculator for distance and calories.
Is this right for children or people with health conditions?
This is the adult guideline only. Children have different guidelines, and anyone with a health condition should ask a doctor what is safe.
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Disclaimer
General information based on the CDC adult guideline, not medical advice. Check with a doctor before starting vigorous exercise if you have a heart, lung or other health condition, are pregnant, or have been inactive.