Sitting vs Standing Calorie Calculator
Calculate how many extra calories you burn by standing instead of sitting during your working day, and what that adds up to over a year.
How Many Calories Does Standing Really Burn?
Enter your weight, hours spent standing and the MET values for sitting and standing. The calculator estimates the extra energy burned per hour, day and year.
Sitting vs Standing Calorie Estimator
Calories = MET × weight (kg) × hours.
Understanding Calorie Burn
Key concepts in energy expenditure
MET Values
A MET is a multiple of resting energy use. Sitting is about 1.3 METs and light standing about 1.8 METs.
Calorie Formula
Calories per hour = MET × body weight in kg. A 75 kg person burns about 98 kcal sitting and 135 standing.
Annual Impact
Multiply the daily difference by your working days to estimate yearly extra burn.
Beyond Calories
Standing improves posture breaks and blood flow, but excessive standing can strain feet and legs.
Typical MET Values
Common MET values from activity compendiums.
| Activity | MET | kcal/hr (75 kg) | Notes |
|---|---|---|---|
| Sitting, desk work | 1.3 | 98 | Baseline |
| Standing, light work | 1.8 | 135 | About 38% more |
| Slow walking (2 mph) | 2.8 | 210 | Treadmill desk |
| Brisk walking (3.5 mph) | 4.3 | 323 | Exercise level |
| Jogging (5 mph) | 8.3 | 623 | Vigorous |
| Standing Gain | ~0.5 MET | ~37 kcal/hr | Small but cumulative |
Sitting vs Standing Calculator FAQ
Answers to common questions about this calculator.
Roughly 30 to 50 extra calories per hour for an average adult, or about 10 to 15 more than sitting per hour for lighter people.
Not on its own. The calorie gain is modest, but standing may reduce sedentary time and support healthier habits.
Many experts suggest working up to 2 to 4 hours of standing or movement across the workday.
A metabolic equivalent. 1 MET equals resting energy use, about 1 kcal per kg per hour.