Planner
Weekly activity planner
Type in the minutes you plan to do, or did, on each day. The planner adds them up and shows how your week compares with the US adult physical activity guideline. It only does arithmetic on your own numbers, and nothing leaves your device.
0 of 150 moderate-equivalent minutes
Worked example (shown when scripts are off): 30 moderate minutes on five days is 150 minutes, which meets the aerobic guideline. Add two days with a strength session and the muscle-strengthening guideline is met too.
Before you decide
These are general targets for healthy adults, not a prescription. If you have a medical condition, are pregnant, are recovering from injury or have been inactive for a long time, talk to a doctor or other qualified clinician before increasing activity. Stop and get medical advice if you feel chest pain, dizziness or unusual breathlessness. In an emergency, call your local emergency number.
The rule in words
The Centers for Disease Control and Prevention (CDC) says adults need at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity, or an equivalent mix of the two. It also says adults need muscle-strengthening activity on at least 2 days a week that works all the major muscle groups. The CDC notes that 1 minute of vigorous activity counts about the same as 2 minutes of moderate activity.
The planner follows exactly that. It adds your moderate minutes, adds your vigorous minutes multiplied by two, and compares the total with 150. It counts the days you ticked as strength sessions and compares them with 2. If you fall short, it shows how many extra moderate minutes, or how many extra vigorous minutes, would close the gap.
What counts as moderate or vigorous
The CDC suggests a simple talk test. During moderate activity you can talk but not sing. During vigorous activity you cannot say more than a few words without pausing for breath. Brisk walking is a common moderate example, and running is a common vigorous one, but the same activity can feel different from person to person, so go by how it feels for you.
Worked example
Suppose you walk briskly for 25 minutes on four days (100 moderate minutes) and jog for 15 minutes on one day (15 vigorous minutes, which count as 30). The total is 130 moderate-equivalent minutes, so you are 20 minutes short. You could add 20 moderate minutes or 10 vigorous minutes. If you also lift weights on two days, the strength guideline is met.
Limits of this planner
- It does not judge whether a plan is safe or right for you, and it does not tell you how hard to train.
- Different guidance applies to children, teenagers, older adults and pregnancy, and the numbers here are for general adult guidance.
- Meeting 150 minutes is a floor many people build toward, not a test you pass or fail. Starting with less and building gradually is normal.
- Guidelines are updated over time, so check the current figures from the CDC if they matter to you.
Where this comes from
We checked the CDC adult physical activity guidelines page, which gives the 150 moderate minutes, 75 vigorous minutes and 2 strength days figures, the equivalence rule between vigorous and moderate minutes, and the talk test. The planner itself is our own simple arithmetic around those published numbers.