Daily Standing Hours Goal Calculator
Set a standing goal and see the extra calories that swapping sitting for standing burns each day, week and year.
How it works
Extra kcal/hour = 0.2 MET × weight(kg) · Daily extra = extra/hour × (goal − current hours) · Yearly weight ≈ yearly kcal ÷ 7,700
Standing uses roughly 1.2 METs against about 1.0 for sitting, a difference of 0.2 MET, which at your body weight turns into a modest hourly calorie edge. Multiply that by the extra hours you plan to stand and the totals add up meaningfully over a year, even though any single hour looks small. The effect is real but gentle — standing is a supplement to, not a substitute for, deliberate activity.
Worked example
An 80 kg person burns about 0.2 × 80 = 16 extra kcal per standing hour. Adding 4 hours a day is 64 kcal daily, 448 weekly and about 23,360 a year — roughly 3 kg of energy equivalent.
Frequently asked questions
Will a standing desk make me lose weight?
On its own, barely. The calorie edge over sitting is small, and appetite can absorb it. Its bigger value is breaking up long sedentary stretches, which carries health benefits beyond calories.
Is standing all day better?
No — prolonged standing brings its own strain on legs and back. Alternating sitting, standing and short walks is more comfortable and sustainable than standing for hours straight.
Why is the calorie difference so small?
Standing quietly is only slightly more demanding than sitting. Fidgeting, pacing or a treadmill desk raises the burn far more than static standing does.
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Educational estimate only, not medical or dietary advice. Calorie and weight-change figures are population averages; individual results vary. Consult a doctor or registered dietitian before starting a weight-loss, fasting or exercise plan.