Standing vs Sitting Calories Calculator
Compare calories burned standing vs sitting per hour.
Enter your weight and hours to see the difference and daily calorie impact.
Standing burns more calories than sitting because your muscles — especially those in your legs, core, and back — must stay engaged to keep you upright. While the difference per hour may seem small, it adds up significantly over a full workday.
The Formula
Calorie burn is based on MET (Metabolic Equivalent of Task) values, which measure how much energy an activity requires relative to rest:
- Sitting quietly: MET ≈ 1.3
- Standing quietly: MET ≈ 1.8
- Light walking: MET ≈ 2.8
Calories per hour = MET × body weight (kg) × 1.05 (where 1.05 converts the result to kcal/hour per kg)
This is a standard formula used by exercise physiologists and the American College of Sports Medicine.
What This Means in Practice
For a 70 kg (154 lb) person:
- Sitting 1 hour: 1.3 × 70 × 1.05 ≈ 95 kcal
- Standing 1 hour: 1.8 × 70 × 1.05 ≈ 132 kcal
- Difference per hour: ≈ 37 kcal
Over an 8-hour workday that’s about 296 extra calories burned just by standing instead of sitting. Over a year (250 workdays), that’s roughly 74,000 extra calories — equivalent to about 9 kg (20 lbs) of body fat.
Standing Desks and Weight Management
Studies show that alternating between sitting and standing every 30–60 minutes is more beneficial than standing all day. Prolonged standing can cause fatigue and lower-back strain. The ideal ratio is roughly 1:1 — alternate sitting and standing throughout your workday.
Tips to Increase Calorie Burn While Standing
- Shift your weight from foot to foot
- Use an anti-fatigue mat for comfort
- Do calf raises or small movements while standing
- Walk during phone calls — this roughly doubles the calorie burn
Note on Accuracy
Individual results vary based on fitness level, posture, muscle mass, and how still you actually stand. These values are estimates based on MET averages and are suitable for general planning purposes.