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What is the IPAQ?
The IPAQ (International Physical Activity Questionnaire) is a globally validated questionnaire that measures physical activity over the last 7 days using a standardized method. It scores activity in MET-minutes — the MET (metabolic equivalent) shows how many times more energy an activity burns compared with rest. By summing walking, moderate and vigorous activity with separate weightings, it classifies a person's weekly activity level as low, moderate or high. In dietetics, it is used to objectively assess activity level and to support TDEE estimation.
How are MET-minutes calculated?
Each activity type is multiplied by its own MET coefficient (minutes × days) and summed. Walking is taken as 3.3; moderate as 4.0; vigorous as 8.0 MET:
3.3 × walking (min × days) +
4.0 × moderate (min × days) +
8.0 × vigorous (min × days)
Example: 5 days/week of 30 min brisk walking + 3 days of 25 min vigorous running:
Walking: 3.3 × 30 × 5 = 495 · Vigorous: 8.0 × 25 × 3 = 600
Total = 1,095 MET-min/week → "Moderate" level.
Source: IPAQ short-form scoring protocol (International Physical Activity Questionnaire, www.ipaq.ki.se). MET coefficients: walking 3.3 · moderate 4.0 · vigorous 8.0. Level criteria follow the official IPAQ analysis guidelines.
Ways to raise your activity level
- Walk more: a daily brisk walk is the easiest source of MET-minutes; take the stairs instead of the lift, and walk short distances.
- Aim for 150 minutes a week: the WHO's moderate-activity threshold; you can spread it across several days.
- Add intensity: short high-tempo blocks (intervals) raise MET-minutes quickly.
- Sit less: break up long sitting with frequent pauses; work standing, hold walking meetings.
- Include strength: although the IPAQ does not measure it, 2 days of strength training per week is recommended for overall health.
Frequently Asked Questions
The MET (metabolic equivalent) is how many times more energy an activity burns compared with rest. MET-minutes = MET × minutes; summed over a week, it captures a person's overall activity volume in a single number.
According to the IPAQ, high: vigorous activity on at least 3 days and ≥1500 MET-min, or activity on 7 days and ≥3000 MET-min. Moderate: sufficient frequency/duration or ≥600 MET-min. Anything not meeting these counts as low.
Vigorous activity pushes you hard and noticeably speeds up your breathing (running, fast swimming, carrying heavy loads). Moderate activity pushes you a little and mildly speeds up your breathing (brisk work, light cycling). Walking is counted separately.
Prolonged sitting is a separate health risk even if you are active. The IPAQ asks about sitting for information only; it does not count toward the MET-minute score but gives insight into your overall lifestyle.
The WHO recommends adults do at least 150–300 minutes of moderate or 75–150 minutes of vigorous activity per week. In the IPAQ, a "moderate" level is close to this target; "high" provides added benefit.
It does not give calories directly, but MET-minutes are related to energy expenditure and support TDEE (daily energy needs) estimation. For calories, you can use the TDEE and calorie-burn tools on this site.