Standing vs Sitting Calorie Calculator
See how many extra calories you burn by standing instead of sitting at your desk each day, week and year — and what that adds up to.
How it works
Extra kcal/h = (MET_stand − MET_sit) × weight(kg), with MET_stand ≈ 1.8 and MET_sit ≈ 1.3 · Daily = extra/h × hours
Standing burns modestly more energy than sitting because more muscles work to hold you upright, at roughly 0.5 extra MET, or about half a calorie per kilogram of body weight per hour. The per-hour figure is small, but repeated daily it accumulates into a meaningful yearly total. The caveat is that many people unconsciously eat a little more or move a little less to compensate, so the year-long fat equivalent is a ceiling — the real benefit of standing is as much about breaking up prolonged sitting as about the calories themselves.
Worked example
A 160 lb person is 72.6 kg. The extra burn is (1.8 − 1.3) × 72.6 ≈ 36 kcal per hour standing. Standing 3 hours a day is about 109 kcal daily; over 5 days a week for a year that is roughly 28,300 kcal, or about 8 lb of fat energy.
Frequently asked questions
Will a standing desk make me lose weight?
On its own, only slowly and only if you do not eat back the difference. The calorie edge is real but small. Its bigger value is reducing uninterrupted sitting, which benefits posture, circulation and energy beyond the calorie count.
Is standing all day better?
No — all-day standing brings its own strain on legs, feet and back. Alternating sitting and standing, and adding short walks, beats staying fixed in either position.
Does fidgeting count?
Yes. Small movements while standing — shifting weight, pacing, tapping — raise the burn further. This is part of non-exercise activity thermogenesis, which varies a lot between people and adds up over a day.
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Educational estimate only — not medical advice, diagnosis, or treatment. Individual needs vary; consult a qualified healthcare professional for decisions about sleep, hydration, nutrition, exercise, or ergonomics.