Home Office Ergonomics Calculator
Calculate ideal desk height, monitor distance, chair height, and keyboard position for your body measurements to prevent strain and improve comfort.
Office ergonomics is the science of fitting your workspace to your body — not the other way around.
Poor setup is the leading cause of:
- Neck and back pain — from monitors too high, too low, or too close
- Wrist and shoulder strain — from keyboards at the wrong height
- Eye strain and headaches — from incorrect monitor distance
- Repetitive strain injuries (RSI) — from sustained awkward postures
Proper ergonomics has been shown to reduce musculoskeletal injuries by up to 60% in office workers.
Key formulas based on body height: All measurements are proportional to your total height, based on standard body proportion ratios:
- Chair height ≈ height × 0.25 (floor to seat pan)
- Desk height ≈ height × 0.39 (sitting elbow height — wrists level or slightly below)
- Monitor top ≈ height × 0.58 (at or just below eye level when seated)
- Monitor distance ≈ height × 0.35 (approximately arm length)
The 20-20-20 rule for eye health: Every 20 minutes, look at something 20 feet (6 metres) away for 20 seconds. This reduces eye muscle fatigue caused by prolonged close focus.
Additional ergonomic tips:
- Keep your feet flat on the floor or use a footrest.
- Your lower back should be supported — use a lumbar cushion if needed.
- Position the keyboard so elbows are at 90° and wrists are neutral (not bent up or down).
- The monitor should be directly in front of you — not to the side.
- If using dual monitors, place the primary screen straight ahead.
- Take a short movement break every 30–60 minutes.
These are starting-point guidelines. Fine-tune based on your own comfort after a few days of use.