Track moderate activity minutes per week.
The moderate-intensity guideline is expressed in minutes per week — 150 to 300 in WHO and most national recommendations — so tracking it means counting minutes, not calories. Sessions times their length gives the structured total, and incidental activity such as brisk walking to the station counts too, provided it is continuous enough to raise your breathing. The shortfall is the number that turns the guideline into a plan for the rest of the week.
Weekly total
Weekly minutes = sessions x minutes per session + incidental active minutes
Progress
Share of guideline = weekly minutes / guideline x 100; shortfall = guideline - weekly minutes
These are educational and reference calculations only. They are not a diagnosis, not a substitute for measurement or laboratory testing, and must not be used to start, stop, time or change any medication or treatment. Reference thresholds differ between national guidelines and do not account for your individual clinical context. Discuss any result that concerns you with a qualified healthcare professional, and seek urgent medical attention for acute symptoms rather than relying on a calculator.
It adds structured session time to incidental active minutes and compares the weekly total against your guideline, reporting the percentage reached and the minutes still outstanding.
Public health guidance is written in weekly minutes because accumulated duration is what the evidence links to reduced cardiovascular and all-cause mortality risk. Counting minutes tracks the guideline directly rather than through a proxy.
Brisk walking, cycling on the flat, doubles tennis, gardening or general housework — anything that noticeably raises your heart rate and breathing while still letting you hold a conversation. The talk test is more reliable than a heart rate number.