Calories Burned Calculator
Sitting vs. Standing

Research by the Staff of Start Standing
Updated July 12, 2023


Replacing a few hours of sitting at our desks with standing can lead to significant health benefits over time. In addition to the cardiovascular and musculoskeletal benefits, there is a substantial difference in calories burned. We created the calories burned sitting vs. standing calculator to help show the difference in calories burned per hour between the two activities. We hope this tool encourages more people to be active and give standing at their desk a try.


Does standing burn calories?

This is a question we are often asked, and the answer is yes! Your body uses more stabilizer muscles standing to keep your body upright than it does sitting. We've added more details below about the exact differences in calories burned.

How many calories are burned sitting vs. standing?

There's no exact answer. But the National Institutes of Health tells us that in an hour, the average 170 lb. person burns:

  • 134 calories sitting
  • 206 calories standing
  • 296 calories walking at a moderate pace
  • 341 calories walking briskly

Here are some example of differences in calories burned for females and males, for a spectrum of weight ranges:

 

Calories Burned for an Average Height Female (5'5")

8 hours of sitting vs. 4 hours sitting 4 hours standing on and off

Weight Only Sitting Sitting & Standing Extra
Calories
Burned
100 lb. 439 668 229
140 lb. 499 761 262
180 lb. 560 854 294
220 lb. 621 947 326
260 lb. 682 1040 358

Calories Burned for an Average Height Male (5'10")

8 hours of sitting vs. 4 hours sitting 4 hours standing on and off

Weight Only Sitting Sitting & Standing Extra
Calories
Burned
140 lb. 568 865 297
180 lb. 655 998 343
220 lb. 742 1,131 389
260 lb. 829 1,264 435
300 lb. 917 1,397 480

Dr. James Levine, who is one of the pioneers of the standing desk movement, and head of the NEAT (Non-Exercise Activity Thermogenesis) lab at the Mayo Clinic, says that the average person burns up to 350 calories more per day if they're moving more.

If you stand at your desk for at least part of your day, you know that you don't just stand. You are active by shifting your weight, stretching, and moving in your area more frequently. That increase in activity burns more than just standing in place.

Standing and Sitting Frequently Asked Questions

Here are our answers to some of the most frequently asked questions about the sitting and standing pros, cons, and calorie facts.

Is it good to stand all day?

Though there are many documented benefits of standing, such as reducing the risk of type 2 diabetes, cardiovascular disease, some cancers, and back pain, most experts don't recommend standing all day. Everyone needs to find their own ratio of sitting to standing, but the research shows that extended periods of sitting are as dangerous as smoking; hence the saying, "Sitting is the new smoking."

If you want to know what happens when you stand all day, read the article in New York Magazine by Dan Kois, where he stood all day, every day, for 30 days straight!

The general rule is to not sit more than 20 minutes without standing or getting up and moving. And experts recommend that if your legs start getting tired from standing, or you feel that you perform certain activities better while seated, sit down. Just don't stay there.

Check out our list of how to add more movement into your day.

How do I transition to standing more?

Set the alarm on your watch, phone, or computer to remind you to get up after you've been sitting for 20 minutes. There are dozens of free desktop and phone applications that can do this for you. The simple answer is to transition gradually.

Do I need a standing desk to start standing while I work?

If you don't use a standing desk or standing desk converter, there's a good chance that you'll be uncomfortable, and you could end up with back and neck pain from poor ergonomics. Check out Proper Workplace Ergonomics for more information. Some people use a treadmill desk or a bike desk to add more movement to their day.

How many calories do you burn sitting?


While there's no exact answer, the National Institutes of Health estimates that the average 170 lb. person burns 134 calories an hour while sitting in one place.

How many calories does standing burn?


While there's no exact answer, the National Institutes of Health estimates that the average 170 lb. person burns 206 calories in an hour while standing in place.

How many calories do you burn sitting all day?


If you sit and work for eight hours, you will burn an average of 134 calories per hour (the estimated number of calories burned by a 170 lb. person). For eight hours, the estimated calories burned is 1072.

How many calories do you burn standing for eight hours?


If you stand for eight hours, you will burn an average of 206 calories per hour (the estimated number of calories burned by a 170 lb. person). For eight hours, the estimated calories burned is 1648.

Is standing for eight hours bad?


For some people, standing for eight hours straight can cause tightness in the calves, hamstrings, and lower back, as well as the ankles, knees, and hips. Many experts recommend changing positions often.

References and Calculation Method

Too much sitting: a novel and important predictor of chronic disease risk? - British Journal of Sports Medicine

14 Ways to Burn More Calories - US National Library of Medicine

Compendium of Physical Activities - ncbi.nlm.nih.gov

The primary driver of our calculations is the Harris-Benedict Formula:

Women Sitting = 1.2 x ( 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ))
Women Standing = 2 x ( 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ))
Men Sitting = 1.2 x ( 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ))
Men Standing = 2 x ( 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ))

Comments

  1. standing calories total per day and week is not calculated correctly for hours = 8

    1. Hi, God bless you. How many calories would a woman that is 5′ 5″ burn for doing standing rear leg raises?

      1. So… people come here to use this really cool resource and end up correcting your spelling? Trolls.

  2. If you look at other versions of “sitting,” they are different. Harvard apparently is claiming to declare the energy used by the brain during “reading.” I know only 5 calories are not needed for standing. The Harvard calculator is also ignoring the difference between women and men.

  3. I work in a warehouse for a cabinet company and I am on my feet 10 hours a day 4 days a week. Granted I spend at least 3 hours of that day standing in one place but the rest of my day I am constantly going and walking or jogging around machines. It’s nice to know that even while standing I am burning calories. Especially since I work in the conditions that I do and I’m to tired after work to go to the gym.

  4. this was very interesting. I am in a wheelchair since a stroke and have always tended to be too plump! Now I know that it really could be worth my while to stand up more often,albeit in one leg!

  5. Pretty sure I did it wrong because according to it I burn -146 calories sitting…aka I gain calories? I followed it and got that number

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