Standing vs sitting calorie calculator

How the extra calories are calculated

Energy use for an activity is commonly estimated with METs (metabolic equivalents): one MET is about 1 kcal per kilogram of body weight per hour, so kcal = MET × weight in kg × hours. The Compendium of Physical Activities lists seated desk work at about 1.3 MET and standing light work at about 1.8 MET. The gain from standing is the difference, 0.5 MET, so each hour adds 0.5 × your weight in kilocalories.

Worked example: a 70 kg person standing 2 hours a day instead of sitting burns 0.5 × 70 = 35 kcal more per hour, 70 kcal per day, 350 kcal over a 5-day week and 18,200 kcal over 52 weeks. Using the usual estimate of 7,700 kcal per kilogram of body fat, that is the energy in about 2.4 kg. Walking at an easy 3.5 MET uses 2.2 MET more than sitting, so the same 70 kcal takes about 27 minutes of walking.

What the number does and does not tell you

The figure is a theoretical maximum. The yearly total assumes every one of 52 weeks is a working week, so subtract holidays and sick days for a realistic count, and people often move a little less or eat a little more later in the day, which absorbs part of the gain. A 2.4 kg yearly equivalent does not mean that weight will disappear.

The real value of a standing desk is breaking up long, unbroken sitting, not burning energy. Standing still for hours has its own drawbacks, including sore feet, lower back discomfort and pooling of blood in the legs, so alternate positions every 30 to 60 minutes rather than swapping all-day sitting for all-day standing. A cushioned mat and supportive shoes make longer standing spells easier. If you want a larger effect, short walks deliver more per minute: the walking line above shows how much shorter a walk is than the standing time it matches. People with varicose veins, joint problems or heart conditions should check with a doctor before standing for long periods.