An average American adult weighing 180lbs can burn about 110 calories using a standing desk whereas the same person can burn about 170 to 220 calories if he makes frequent small movements such as walking to a fellow colleague, getting a glass of water for himself, moving randomly during a presentation, etc. Although calories burned at a standing desk are not significantly more than sitting, you can still burn about 50 to 80 extra calories per hour by simply standing at work.
This may not help you lose weight quickly but can contribute to your calorie-burning goals. Plus, standing has numerous health benefits. It helps improve your posture, keeps you active and energetic, improves your focus, boosts your mood, improves blood circulation, reduces the chances of back pain, etc. So, standing desks are worth their hype. If you are trying to burn more calories than what you are consuming, use our calories burned standing desk calculator to find out what you can expect by simply swapping your normal desk for a standing desk for at least 2-3 hours a day.
đź’ˇ Quick Tip: Prolonged standing can put stress on your knees, ankles, and lower back. So, make sure you do not stand for more than 45 minutes or an hour at a stretch. Take a 10-15-minute break after every hour to relax your leg muscles. Also, do not forget to wear well-cushioned shoes such as Under Armour Men's Charged Assert 9 Running Shoe to reduce the impact of standing. These running shoes often have much better cushioning than walking shoes. Plus, they are often made of superior-quality material to keep your feet comfortable.
Under Armour Men's Charged Assert 9 Running Shoe
Calories Burned at Standing Desk Calculator
.pushup-calculator-row { margin-top: 7px; margin-bottom: 7px; } .pushup-calculator-input { color: #666666; background-color: #fafafa; border-color: #cccccc; border: 1px solid; border-radius: 0; padding: 10px 15px; max-width: 100%; font-family: Muli, sans-serif; font-weight: 300; font-size: 19px; transition: color 0.1s ease-in-out, background-color 0.1s ease-in-out; } .pushup-calculator-dropdown { padding: 10px 5px !important; font-size: 18px !important; } .pushup-level-dropdown { width: 230px; } .calculate-btn { background-color: black; font-family: Muli, sans-serif; font-weight: 300; font-size: 19px; transition: color 0.1s ease-in-out, background-color 0.1s ease-in-out; color: #fff; border: 1px solid transparent; cursor: pointer; -webkit-appearance: button; padding: 10px 20px; } .text-red { color: red; } h4 { font-weight: 600; font-size: 23px; } .result-heading { margin-top: 20px; } var activityName = “Skiing”; function pushupCalculator() { const bodyweight = parseFloat( document.getElementById(“pushupCalculatorBodyweight”).value ); const bodyweightUnit = document.getElementById( “pushupCalculatorBodyweightUnit” ).value; const pushupLevel = parseFloat(document.getElementById(“pushupLevel”).value); const activityTime = parseFloat( document.getElementById(“pushupCalculatorActivityTime”).value ); const errorMsgElement = document.getElementById(“pushupCalculatorErrorMsg”); // validation if (!bodyweight) { errorMsgElement.innerHTML = “Please enter your bodyweight”; return; } if (!pushupLevel) { errorMsgElement.innerHTML = “Please select a ” + activityName + ” level”; return; } if (!activityTime) { errorMsgElement.innerHTML = “Please enter ” + activityName + ” time”; return; } errorMsgElement.innerHTML = “”; // converting weight into KGs (if into Lbs) const LBS = “lbs”; const ONE_KG_LBS = 2.20462; const bodyweightInKgs = bodyweightUnit == LBS ? bodyweight / ONE_KG_LBS : bodyweight; // calculating calories burned console.log(bodyweightInKgs, pushupLevel, activityTime); const result = ( (bodyweightInKgs * pushupLevel * activityTime * 3.5) / 200 ).toFixed(3); // showing calculated result document.getElementById(“pushupCalculatorResult”).innerHTML = “Total Calories Burned ” + result; }Our calories burned at standing desk calculator formula
Just like our recumbent bike calories burned calculator and squats calories burned calculator, our standing desk calories burned calculator also uses the MET value to provide you with the most accurate result. Our tool uses a scientifically proven formula, so it is more accurate and reliable than mere calorie meters that you may be having in your smartwatch or mobile phone, or even online.
The formula is-
Calories burned at standing desk per minute = (MET x body weight in Kg x 3.5) Ă· 200.
MET value of standing
Metabolic Equivalent of a Task basically refers to the amount of energy spent doing a certain activity when compared to sitting or sleeping. It basically indicates multiples of resting metabolism. The lowest MET value is 1, which is for extremely sedentary activities such as sleeping, lying down doing nothing, sitting idle, etc. The MET value of standing quietly in a line is 1.3 whereas standing while fidgeting has a MET value of 1.8. This means, standing in a line burns 1.3 times more energy, and standing while making small movements burns 1.8 times more energy than sitting.
Just for your curiosity, walking has a MET value of 3 to 5, which means it can help you burn 3 to 5 times more energy than sitting. Running has a MET value of 9 to 14 or more depending on your speed. Yoga and pilates have MET of 3 to 6. Climbing stairs leisurely has a MET value of 7.5 to 9.
đź“– Related Article: Looking for standing desks for your office or home office? We tested hundreds of products and have selected some of the best ones that can be converted to standing/sitting positions effortlessly within seconds. Here are the best Standing Desks that you can use to turn Your Pandemic Home Work Day Into a Home Workout.
Please note that MET values are not fixed. They vary depending on the intensity at which you are doing an activity. If you are using a standing desk only for reading emails or notes without making too many movements, the MET value could be 1.5 but if you are actively talking to people, giving a presentation, or walking to your colleagues occasionally while standing, the MET value could be 2 or even more.
Our calories burned at a standing desk calculator uses an approximate MET value of two different situations; your standing idle simply reading and emailing and you walking here and there randomly while standing. That's because I have used a standing desk personally and, trust me, it's hard to just stand continuously for an hour. You would love to move around a bit even if the movements are very basic and may not count as active walking.
đź’ˇ Quick Tip: Along with well-cushioned shoes, you must also invest in a good quality standing mat such as Topo Comfort Mat by Ergodriven. These are anti-fatigue mats ergonomically designed to help you stand comfortably for hours. It is well-cushioned and has terrains that subconsciously provide stretching movements to your leg muscles.
Topo Comfort Mat by Ergodriven
How to calculate calories burned at standing desk
You can use the above-mentioned formula. Let's say you are an average adult weighing 170 lbs and you tend to take around 500 small steps (very basic movement) an hour while standing.
Calories burned at standing desk per hour would be {(2 x 77.1 kg x 3.5) Ă· 200} X 60= 170 calories approximately.
If you just stand on the mat doing basic work on a laptop (typing, etc), calories burned at standing desk an hour would be {(1.5 x 77.1 kg x 3.5) Ă· 200} X 60=121 calories
Don’t know what would be the exact MET value for the kind of standing you do while at work? I get it; it can be tricky and that's why you need our calories burned at a standing desk calculator. Simply select the best possible option from the dropdown menu and our tool will provide you with the most approximate result.
📖 Related Article: Most of us tend to skip our workouts frequently because of our busy routines. Well, there is no need to feel guilty about it. Even if you don’t get a dedicated 45-minute slot to exercise every day, there are still a lot of things you can do to keep yourself active until you are free enough to exercise. My earlier post will give you details on Don’t Skip Workouts But Do This Instead
Factors that decide the number of calories burned at standing desk
Just like any other activity, the number of calories burned standing depends on-
- Your weight– the more you weigh, the more calories you will burn doing any activity including standing. That's because your body has to use more energy to move or balance itself.
- Your metabolism– Metabolism is one of the crucial but often ignored factors that affect the amount of energy you spend doing a certain activity. Usually, young adults and kids have a fast metabolism. They burn more calories than a 40-year-old doing the same activity at the same intensity. Men have a faster metabolism than women, so they also burn more calories. If you are suffering from certain diseases such as diabetes or problems in the pancreas, liver, etc. your metabolism can be much slower than a healthier adult, so you would burn fewer calories.
- Movements that you make while standing– Once you stand, it is impossible to remain idle. You may keep moving from side to side or simply walk to your colleague for a quick talk instead of calling him. The more movements you make, the more calories you will burn.
đź’ˇ Quick Tip: Want to burn more energy than what our calories burned at standing desk calculator has predicted? Simply place a UREVO 2 in 1 Under Desk Treadmill under your standing desk and keep walking at a slow pace.
UREVO 2 in 1 Under Desk Treadmill
Calories burned at standing desk calculator FAQs
How many calories do you burn standing at your desk for 8 hours?
Using our calculator above, I found that a 170 lbs person would burn 1200-1300 calories if he actively stands for 8 hours making random movements such as walking to fill his bottle of water, doing standing meetings, etc. While this sounds tempting, please remember that standing for 8 hours continuously may not be a good idea. It could cause knee and lower back pain. You may also get varicose veins.
Is standing on a desk good for weight loss?
Standing burns two times more calories than sitting. If you are trying to lose weight, standing may not be enough. It can’t compensate for a proper workout. You need to cut down your calories and do cardio and strength training for at least 6 days a week to effectively lose weight. But, yes standing can help you burn a few extra calories than sitting.
Does standing burn belly fat?
No. Standing can only help you burn twice the number of calories you would burn sitting. But, it can’t help tone your muscles or strengthen them. You need to do proper ab workouts for that.
Wrap up
Although standing all day at work cannot compensate for a workout, it is still better than sitting and must be encouraged. You should also prefer to stand while watching TV or interacting with your family members. Use our calories burned at a standing desk calculator to get an idea of how it can help you achieve your calorie goals. Also, try our other calculators and tell us if you find them helpful.
