Calories Burned Standing Calculator
Calculate how many calories you burn while standing based on your weight, duration, and activity type.
Calories Burned While Standing
kcal
during minutes of
⚖️ Standing vs Sitting Comparison
🪑 Sitting (same time)
✨ Extra Calories Burned
+ kcal
📅 If you stand this much every workday, you could burn extra calories per year — equivalent to losing about !
Energy Expenditure Level
Per Minute
kcal
Per Hour
kcal
Per Week
kcal
5 workdays
Per Month
kcal
22 workdays
🔄 Activity Comparison
Calories burned in minutes at your weight:
| Activity | MET | Calories |
|---|---|---|
💡 Standing Desk Tips
Start Gradually
Begin with 30 min standing per 2 hours sitting
Wear Supportive Shoes
Cushioned footwear reduces fatigue
Shift Your Weight
Don't stand rigid; move periodically
Take Movement Breaks
Walk around every 30 minutes if possible
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About Calories Burned Standing Calculator
The Calories Burned Standing Calculator helps you estimate how many calories your body burns while standing. Standing burns more calories than sitting because it requires your muscles to work harder to maintain an upright posture.
How It Works
Calories burned while standing depend on several key factors:
- Body Weight: Heavier individuals burn more calories during any activity
- Standing Duration: Longer standing periods burn more total calories
- Activity Type: Standing at a desk vs. standing with light work differs significantly
- Movement Level: Fidgeting or shifting weight increases calorie burn
The Formula
This calculator uses the MET (Metabolic Equivalent of Task) method:
Calories Burned = MET × Weight (kg) × Duration (hours)
or using the more precise formula:
Calories per minute = (METs × 3.5 × weight_kg) / 200
Sources: NIH, Compendium of Physical Activities, Healthline, PubMed
MET Values for Standing Activities
| Activity | MET Value | Description |
|---|---|---|
| Standing Quietly | 1.3 | Minimal movement, waiting |
| Standing at Desk | 1.8 | Light desk work while standing |
| Standing with Light Work | 2.0 | Filing, light movement |
| Standing with Moderate Activity | 2.5 | Active tasks, frequent reaching |
Standing vs Sitting: The Difference
Standing burns approximately 50-100 more calories per hour than sitting, depending on your weight and activity level. For a 70 kg (154 lb) person:
| Activity | Calories/Hour |
|---|---|
| Sitting Quietly | 70 kcal |
| Sitting at Desk | 91 kcal |
| Standing Quietly | 91 kcal |
| Standing at Desk | 126 kcal |
| Standing Light Work | 140 kcal |
Health Benefits of Standing
Physical Benefits
- Increased Calorie Burn: Standing burns more calories than sitting
- Improved Posture: Engages core muscles and improves spinal alignment
- Better Circulation: Blood flows more freely when standing
- Reduced Back Pain: Less compression on spinal discs
- Lower Risk of Heart Disease: Associated with better cardiovascular health
Metabolic Benefits
- Better Blood Sugar Control: Standing after meals can reduce blood sugar spikes
- Lower Cholesterol: Studies link standing with improved lipid profiles
- Increased Energy: Many people report feeling more alert when standing
Standing Desk Guidelines
Recommended Standing Duration
- Start Gradually: Begin with 30 minutes of standing per 2 hours
- Alternate: Switch between sitting and standing every 30-60 minutes
- Listen to Your Body: Avoid standing if you feel pain or fatigue
- Optimal Ratio: Aim for 1:1 to 1:2 standing to sitting ratio
Tips for Comfortable Standing
- Wear Supportive Footwear: Cushioned, supportive shoes reduce fatigue
- Use an Anti-Fatigue Mat: Reduces stress on feet and joints
- Keep Monitor at Eye Level: Prevents neck strain
- Shift Your Weight: Don't stand rigidly; move periodically
- Take Movement Breaks: Walk around every 30 minutes if possible
Important Considerations
- Individual Variation: Metabolism varies between individuals
- Estimates Only: Actual calories may differ based on many factors
- Activity Matters: The type of work you do while standing affects calorie burn
- Consult Professionals: For weight management advice, see a healthcare provider
Disclaimer: This calculator provides estimates based on average MET values from scientific research. Actual calories burned may vary based on individual factors, activity level, and metabolic rate. These estimates should not be used for medical decisions.
About the Formula
MET Calculation Method
Calories = MET × Weight (kg) × Duration (hours)
The MET values for standing range from 1.3 (quiet) to 2.5 (moderate activity), compared to 1.0-1.3 for sitting.
What is MET?
Metabolic Equivalent of Task (MET) is a unit that estimates the energy expenditure of physical activities. 1 MET equals the energy used while sitting quietly at rest.
Why Standing Burns More Calories
Standing requires your leg muscles, core, and back muscles to work constantly to maintain your upright posture. This increased muscle engagement leads to higher energy expenditure compared to sitting.