Standing Desk Calorie Burn Calculator
What this standing-desk calculator estimates
Switching from sitting to standing usually increases energy expenditure a little because more muscles stay engaged to support posture and balance. This calculator estimates the additional calories you burn by standing instead of sitting for the same amount of time. It is not a workout calorie calculator, and it is not designed to predict fat loss on its own.
Use it to answer practical questions like:
- “If I stand 2–6 hours during work, how many extra calories is that per day?”
- “What does that add up to over a week or month?”
- “How much does body weight change the estimate?”
How the estimate works (MET-based)
Researchers often describe activity intensity using METs (Metabolic Equivalents of Task). A MET is a multiple of resting energy use. Very roughly:
- Sitting quietly is commonly approximated around 1.3 MET.
- Standing quietly (minimal movement) is often approximated around 1.8 MET.
The key idea for this page is the difference between standing and sitting. We estimate “extra calories” as the calories for standing minus the calories for sitting over the same time period.
Formula
Calories per minute can be estimated from METs using the standard conversion:
Calories/min = 0.0175 × weight(kg) × MET
So, the extra calories from standing (vs sitting) for H hours is:
Where:
- W = body weight in kilograms
- H = hours standing per day (the time you would otherwise be sitting)
- METstand ≈ 1.8 for quiet standing
- METsit ≈ 1.3 for quiet sitting
Because the equation is linear, doubling your standing time doubles the estimated extra calories, and heavier body weight also increases the estimate.
How to use the calculator
- Enter your Body Weight (kg). (If you know your weight in pounds, divide by 2.2046 to convert to kg.)
- Enter your Standing Hours per Day—the time you expect to stand instead of sitting.
- Click Calculate Burn to see the estimated additional calories per day.
Tip: If you alternate frequently (e.g., 20 minutes standing per hour), add up the total standing time across the day and enter it as hours.
Interpreting your result
The output is best understood as a small daily “bonus” rather than a dramatic calorie change. For many people, the extra burn from quiet standing is modest—often tens of calories per day—yet it can add up over time.
- Daily: extra calories from standing during work hours.
- Weekly: multiply by the number of days you follow that pattern.
- Monthly: multiply by ~4.3 weeks/month for a rough monthly total.
Also remember: standing may influence your day in other ways (posture changes, more breaks, short walks). Those behaviors can matter more than quiet standing itself—but they’re not included unless your standing is more active than “quiet standing.”
Worked example
Example: 70 kg person stands 4 hours/day instead of sitting.
Using METstand = 1.8 and METsit = 1.3, the MET difference is 0.5.
- Extra calories per minute = 0.0175 × 70 × 0.5 = 0.6125 kcal/min
- Minutes standing = 4 × 60 = 240 minutes
- Extra calories/day = 0.6125 × 240 = 147 kcal/day
How to read this: If your standing is truly “quiet standing,” 147 kcal/day may be an overestimate for some people and an underestimate for others—real-world standing often includes micro-movements, shifting weight, short walks, and breaks. Treat it as a directional estimate and compare scenarios (e.g., 2 vs 4 vs 6 hours).
Quick comparison table (sitting vs standing)
The table below uses common MET approximations (sitting 1.3 MET, standing 1.8 MET) to show how the estimate scales with weight and time.
| Weight | Extra calories per hour (standing vs sitting) | Extra calories for 4 hours/day |
|---|---|---|
| 60 kg | ~31.5 kcal/hour | ~126 kcal/day |
| 70 kg | ~36.8 kcal/hour | ~147 kcal/day |
| 80 kg | ~42.0 kcal/hour | ~168 kcal/day |
| 90 kg | ~47.3 kcal/hour | ~189 kcal/day |
These figures are calculated as: 0.0175 × weight(kg) × (1.8 − 1.3) × 60.
Assumptions & limitations (important)
- MET values are averages: The calculator assumes ~1.3 MET for sitting and ~1.8 MET for quiet standing. Different sources and individuals vary.
- “Quiet standing” only: If you pace, fidget, use a balance board, or do light tasks while standing, the real value may be higher. If you lean, perch on a stool, or stand very still, it may be lower.
- Time substitution assumption: The result assumes the standing time replaces time you would otherwise spend sitting (not time you would have been walking/exercising).
- Individual variability: Age, sex, body composition, fitness, fatigue, injury, and ergonomics can affect energy cost.
- Not a fat-loss guarantee: Calorie balance is influenced by appetite, compensation (moving less later), and diet. Use the number for planning, not as a promise.
- Rounding: Outputs may be rounded for readability.
Safety note: Prolonged standing can cause discomfort for some people. Consider alternating positions, taking brief movement breaks, and adjusting desk height and footwear. If you have pain, numbness, swelling, or a medical condition, consider guidance from a qualified clinician or ergonomics professional.
FAQs
How accurate is this calculator?
It’s an estimate based on typical MET values. It’s most useful for comparing scenarios (e.g., 2 hours vs 5 hours standing) rather than treating the result as a precise measurement.
What if I use a walking pad or treadmill desk?
This calculator is for standing vs sitting. Walking has a much higher MET value than quiet standing, so you would need a walking-specific estimate to avoid undercounting.
Does fidgeting or shifting weight matter?
Yes. Small movements can increase energy expenditure above quiet standing. That’s one reason real-world results vary.
Why do some sources say standing burns only a few calories more?
Because the difference between sitting and quiet standing can be modest, and it varies by posture, movement, and measurement method. This page uses common MET approximations to provide a consistent baseline.
Is standing all day better than sitting all day?
Many people do best with a mix: sitting, standing, and brief movement breaks. “All day” in either posture can cause discomfort; ergonomics and variety usually help.
Sources (for MET concepts)
- Compendium of Physical Activities (MET values for common activities)
- General MET-to-calorie conversion used in exercise physiology: kcal/min = 0.0175 × kg × MET