Free activity tool
Weekly Exercise Goal Calculator
Enter the minutes of moderate and vigorous activity you did this week, and your strength days, to see how your week compares with the 150-minute guideline from the NHS and CDC.
For adults. General information, not medical advice. Nothing you enter is stored or sent anywhere.
This tool gives general information, not a medical assessment. The guideline is for general adult health and may not suit everyone. Results are calculated in your browser and are not stored or sent to us. See the disclaimer.
What the guideline says
- Aerobic activity: at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity, or an equivalent mix of the two (NHS, CDC).
- Strength: strengthening activities on at least 2 days a week that work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms (NHS, CDC).
- Sitting: the NHS also advises reducing the time you spend sitting or lying down, and breaking up long periods of not moving with some activity.
How the calculator counts vigorous minutes. The NHS says 75 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity. So the calculator counts each vigorous minute as two moderate minutes. This is a simple way to apply the “equivalent mix” rule, not an exact measure.
Is it moderate or vigorous?
| Intensity | Talk test (NHS) | Examples (NHS) |
|---|---|---|
| Moderate | You can still talk, but not sing | Brisk walking, water aerobics, riding a bike, dancing, doubles tennis, hiking |
| Vigorous | You cannot say more than a few words without pausing for breath | Running, swimming, riding a bike fast or on hills, walking up the stairs, skipping, martial arts |
What feels moderate or vigorous depends on your own fitness, so use the talk test rather than the activity name. For more on walking, read Does Walking Reduce Belly Fat?
What this calculator cannot tell you
- It does not assess your health or fitness. It only compares the minutes and days you enter with a general guideline.
- It is not personal advice. If you have a health condition, are pregnant, or have not been active for a while, ask your doctor or nurse what is right for you.
- Other age groups have their own guidance. The NHS and CDC publish separate guidance for older adults, children and teenagers, so use this tool as a general guide only if that applies to you.
See our disclaimer.
Frequently asked questions
How much exercise do adults need each week?
The NHS and CDC say at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent mix, plus strengthening activities on at least 2 days a week.
Do I have to do the 150 minutes in one go?
The guideline is a weekly total. The CDC says the moderate and vigorous mix should be spread across 2 or more days a week. Our cardio guide covers the types of activity in more detail.
What counts as strength training?
Activities that work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms, on at least 2 days a week. Lifting weights, using resistance bands and body-weight exercises such as push-ups are common examples.
Why does the calculator count vigorous minutes twice?
Because the NHS says 75 minutes of vigorous activity can give similar benefits to 150 minutes of moderate activity, which is a two-to-one ratio. It is a simplification for working out an equivalent mix.
Is my data stored?
No. The calculation runs in your browser. The numbers you type are not stored or sent to us.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64
- CDC: Physical activity guidelines for adults
Last reviewed: October 15, 2026. Guidance can change. This page is general information and not medical advice.