Why Measure Calories from Standing?

Health professionals often encourage office workers to sit less and move more. Standing desks offer one solution by letting you alternate between sitting and standing throughout the day. Even small movements engage additional muscles and increase your metabolic rate. Over months and years, these extra calories can add up, potentially helping with weight management and boosting energy levels. This calculator shows a quick estimate of how standing more often impacts your daily calorie expenditure.

The Math Behind the Estimator

The difference in energy burn between sitting quietly and standing with minimal movement is modest but measurable. Scientists use metabolic equivalents (METs) to express how much energy various activities require. Sitting is typically around 1.3 METs and standing quietly is roughly 1.8 METs. The extra calories burned per hour can be approximated by:

Here is your weight in kilograms, and are the MET values for standing and sitting, and is hours spent standing. The factor converts METs and body weight into calories per minute.

Using the Calculator

Input your current body weight and how many hours you plan to stand during a typical workday. The calculator assumes the remaining hours are spent sitting. It outputs an estimate of additional calories burned solely from standing instead of sitting. While this won't replace regular exercise, the incremental burn can complement a healthy lifestyle.

Interpreting Results

If you weigh 70 kg and stand for 4 hours a day, the extra burn compared with sitting the entire time is around 35 calories. Over a five-day workweek, that's an extra 175 calories—nearly the equivalent of a short walk. The results highlight how small changes, repeated consistently, may contribute to better health. Standing also promotes better posture and can reduce lower-back discomfort for some people.

Keep Moving

A standing desk is most effective when paired with regular movement breaks. Shift your weight, stretch periodically, or take short walks. The more dynamic your posture, the greater the benefits. Think of this calculator as encouragement to build more activity into your work routine.