FITT Training Volume Calculator
The FITT principle (Frequency, Intensity, Time, Type) is a framework for structuring exercise. This calculator turns your FITT inputs into a weekly training volume: total weekly minutes, and an estimate of weekly MET-minutes, which the physical activity guidelines use to gauge how much aerobic activity you are accumulating. Enter how often you train, how long each session lasts, and the intensity in METs to see your weekly load against the recommended range.
FITT volume formula
Weekly minutes = frequency * time per session
Weekly MET-minutes = weekly minutes * METs
Sessions per year = frequency * 52
MET-minutes combine duration and intensity into one number. The U.S. Physical Activity Guidelines target roughly 500 to 1,000 MET-minutes per week for substantial health benefits.
Worked example
Training 4 times per week for 45 minutes at 7 METs: weekly minutes = 4 * 45 = 180 minutes. Weekly MET-minutes = 180 * 7 = 1,260 MET-minutes, above the guideline range. Sessions per year = 4 * 52 = 208.
Frequently asked questions
What does FITT stand for?
FITT stands for Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of activity). It is a standard framework for designing and progressing an exercise programme.
What is a MET?
A MET, or metabolic equivalent, is a measure of exercise intensity. One MET is resting energy expenditure; an activity at 7 METs uses about seven times the energy of sitting still. The Compendium of Physical Activities lists MET values for many activities.
How many MET-minutes should I aim for?
The U.S. Physical Activity Guidelines suggest about 500 to 1,000 MET-minutes per week from moderate to vigorous activity for substantial health benefits. This roughly corresponds to 150 to 300 minutes of moderate activity weekly.
Sources
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans.
Reviewed by the CalculatorHub team, edited by James Graham, 19 June 2026. See our methodology.