Standing Calorie Calculator
Estimate how many calories you burn while standing, and how much extra that is compared with sitting, based on your body weight and standing hours.
Calories burned are estimated with METs (metabolic equivalents). Sitting quietly is about 1.3 METs and standing quietly about 1.4 METs, while light standing activity (a standing desk where you shift and move) is closer to 1.8 METs. Calories per hour ≈ MET × weight (kg). Enter your details below.
Extra calories from standing, by body weight
The honest answer is that standing burns only a little more than sitting. Using the MET values in the calculator, the extra energy over sitting is about 0.1 MET per hour for quiet standing and 0.5 MET per hour for an active standing desk where you shift and move. Multiplied by body weight, that works out as follows:
| Body weight | Quiet standing (extra/hr) | Active standing (extra/hr) | 4 active hours/day |
|---|---|---|---|
| 60 kg (132 lb) | ~6 kcal | ~30 kcal | ~120 kcal |
| 70 kg (154 lb) | ~7 kcal | ~35 kcal | ~140 kcal |
| 80 kg (176 lb) | ~8 kcal | ~40 kcal | ~160 kcal |
| 90 kg (198 lb) | ~9 kcal | ~45 kcal | ~180 kcal |
Worked example: an 80 kg worker who swaps four hours of sitting for an active standing desk burns roughly 160 extra calories a day — about 800 across a working week. Quiet, motionless standing would add only ~30 a day. The movement, not the standing itself, does most of the work.
What standing actually does (and doesn't do)
Standing desks are often sold as weight-loss tools, but the calorie maths above shows why that claim is overstated. Their real value is in breaking up prolonged sitting. Public-health bodies including the Mayo Clinic note that long unbroken sitting is associated with poorer metabolic health, and that the simplest fix is to interrupt it regularly — stand, stretch and walk for a couple of minutes every half hour — rather than to stand rigidly all day.
The everyday calories you burn through posture and fidgeting are called NEAT (non-exercise activity thermogenesis). Small movements — pacing on a call, shifting weight, walking to refill water — add up far more than static standing, which is why an active standing desk in the table burns five times what quiet standing does.
Protecting your feet if you stand all day
Trading sitting for standing has a catch: prolonged static standing strains the feet, calves and lower back, and can aggravate plantar fasciitis, swollen feet and varicose veins. To stand comfortably for long stretches:
- Use an anti-fatigue mat — its slight give encourages micro-movements that keep blood flowing.
- Wear supportive, cushioned shoes with a roomy toe box; save the flat, unsupportive ones for short spells.
- Alternate sitting and standing rather than committing to either; a 1:1 or 2:1 sit-to-stand ratio is a sensible starting point.
- Consider graduated compression socks if your feet or ankles swell by the afternoon.
Frequently asked questions
- How many extra calories does standing burn?
- Quiet standing burns only slightly more than sitting — often under 10 extra calories an hour for an average adult. The bigger benefit comes from moving and shifting while you stand.
- Will a standing desk help me lose weight?
- On its own, the calorie difference is small. Standing desks are better framed as a way to break up prolonged sitting and reduce stiffness than as a weight-loss tool.
- Is standing all day bad for my feet?
- Prolonged static standing can cause foot, leg and back fatigue. Supportive shoes, an anti-fatigue mat and regular movement help — see our standing-all-day guide.
About this tool
This estimate multiplies a standing MET value by your weight and hours, then subtracts the sitting baseline to show the extra calories. METs are population averages, so treat the result as a guide. The figures are for general wellness, not medical or clinical use.