Weekly Activity Calculator

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Weekly Activity Calculator

Track weekly aerobic minutes, moderate-equivalent minutes and strength days. Compare your activity with a custom goal and general adult guidance.

For adults 18+. Enter each day once. Leave zero for days with no activity. Do not count the same aerobic minutes as both moderate and vigorous.

Monday
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Sunday
Enter your numbers to begin.

How your week adds up

To calculate your weekly moderate-equivalent minutes, add your moderate minutes to twice your vigorous minutes. Strength days are counted separately, not added to aerobic minutes. A day can count in both categories when you do both kinds of activity.

The general adult reference is at least 150 moderate-equivalent minutes and muscle-strengthening activity on 2 or more days each week, covering all major muscle groups. Your custom minute goal does not change that reference. Some activity is better than none; this tool cannot assess intensity, technique or individual suitability.

For older adults, balance work is also important. Adapt activity to your abilities and discuss individual restrictions with a qualified professional.

Source: CDC adult physical activity guidance, checked October 15, 2026.

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