Gauritanaya

Exercise and steps goal checker

Add up a typical week and see how it compares with the World Health Organization guidelines for your age.

Runs entirely in your browser. Nothing you type is sent anywhere.

years
minutes
minutes
days
steps

Weekly activity (moderate-equivalent)—

For general wellness only. These results are estimates from published formulas and guidelines, not a diagnosis or medical advice. They may not suit pregnancy, children, older adults, athletes or people with health conditions. Talk to a qualified health professional about your health. In an emergency, call your local emergency number.

How to use the exercise and steps goal checker

WHO 2020: adults aged 18–64 should do 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity a week, or a mix, plus muscle strengthening on 2 or more days. Adults 65 and over add varied multicomponent activity that emphasises balance and strength on 3 or more days. Children and adolescents aged 5–17 should average at least 60 minutes a day, with vigorous and muscle- and bone-strengthening activity on at least 3 days. In pregnancy and after birth, WHO advises at least 150 minutes of moderate activity a week. Because WHO pairs 150 moderate minutes with 75 vigorous minutes, one vigorous minute counts as two moderate minutes here. Steps: a 2022 meta-analysis of 15 cohorts found the drop in risk of death levelled off at about 8,000–10,000 steps a day for adults under 60 and about 6,000–8,000 for adults 60 and over.

  1. Enter your age.
  2. Add up a typical week of moderate activity (such as brisk walking) and vigorous activity (such as running).
  3. Enter how many days you do muscle-strengthening activity.
  4. Optionally add your average daily steps.

Understanding your result

Green rows meet the WHO guideline for your age; amber rows are below it. Minutes are counted as moderate-equivalent, with one vigorous minute counting as two. Step numbers come from a study of risk of death, not an official target.

Sources

Sources checked on 9 October 2026. Formulas and thresholds are used as published; the wording on this page is our own.

Questions

Is any activity worth doing if I can’t reach the target?
Yes. WHO says doing some physical activity is better than doing none, and every bit counts.
Is 10,000 steps a day the official target?
No. The study authors note there is no official step-count guideline. Their analysis found the fall in risk of death levelled off at about 8,000–10,000 steps a day for adults under 60 and 6,000–8,000 for those 60 and over.
What about children under 5?
WHO has separate 24-hour guidelines for under-5s covering activity, sleep and screen time. This tool covers ages 5 and over.
I have a health condition. Do the same targets apply?
WHO’s guidelines also cover people living with chronic conditions and disability, but please check with your doctor what’s safe for you.
Is this a diagnosis?
No. It compares your numbers with published ranges for general wellness. Only a qualified health professional can assess your health, taking your history and other tests into account.

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