Standing vs Sitting Ratio Calculator
Work out your standing to sitting ratio, see whether it falls in a healthy range and get a suggested sit, stand and move schedule for your workday.
Is Your Day Balanced Between Sitting And Standing?
Enter your work hours, hours standing or moving and your sitting time outside work. The calculator finds your ratio, total sedentary time and a suggested schedule.
Standing vs Sitting Ratio Estimator
A common guide is to alternate sitting, standing and moving through the day.
Understanding The Ratio
Key concepts for sit-stand balance
Ratio
Standing hours รท sitting hours. A ratio near 1:1 is often recommended for those using sit-stand desks.
20-8-2 Guide
Some ergonomics experts suggest 20 minutes sitting, 8 standing and 2 moving in each 30 minutes.
Total Sedentary Time
Include non-work sitting. Long total sitting is linked with higher health risk even in people who exercise.
Build Up Slowly
Increase standing time gradually to avoid fatigue in feet, legs and back.
Daily Sitting Time Guide
General categories of total daily sitting time.
| Total Sitting | Category | Typical Lifestyle | Suggestion |
|---|---|---|---|
| Under 6 hours | Healthy | Active job or routine | Maintain |
| 6 โ 8 hours | Moderate | Mixed work | Add movement breaks |
| 8 โ 10 hours | Elevated | Desk job plus leisure sitting | Standing and walking |
| 10+ hours | High | Long desk and screen time | Change routine |
| Any | Offset with exercise | At least 150 min/week | Helps but does not remove risk |
| Rule of Thumb | Break sitting often | Aim for 1:1 stand:sit | Move every hour |
Standing vs Sitting Calculator FAQ
Answers to common questions about this calculator.
Many ergonomics guidelines suggest approaching 1:1 for desk workers, gradually working up to 2 to 4 hours of standing or moving.
No. Prolonged standing also causes strain. Alternating positions and moving is best.
Every 30 to 60 minutes, with short breaks for walking or stretching.
Exercise helps, but long uninterrupted sitting still carries risk, so combine both.