Calories Burned Standing Calculator

Your details

Your full body weight. The formula scales linearly with mass.
kg
Choose the activity that best describes what you do while standing. Each activity has its own MET value from the Compendium of Physical Activities.
Total time spent standing in this session.
minutes
Used to calculate your daily and weekly standing calorie totals. Typical desk workers stand 1-3 hours; dedicated standing-desk users average 4-6 hours.
h/day
Calories burned (standing)Light extra burn
105kcal

Total kilocalories burned standing for the entered duration.

Burn rate105kcal/h
Sitting equivalent91kcal
Extra calories vs sitting14kcal
Equivalent fat loss1.8g fat
Daily standing total420kcal/day
Weekly extra vs sitting392kcal/week
Standing kcal105
Sitting kcal91
Extra vs sitting14

Standing burns about 105 kcal in 60 min (105 kcal/h).

  • Standing burns about 105 kcal per hour at this activity level (MET 1.5), compared to 91 kcal/h seated.
  • Over 60 minutes, standing adds roughly 14 kcal compared to sitting - the equivalent of about 1.8 g of body fat.
  • At 4 hours of standing per day, 7 days a week, that is about 392 extra kcal per week or 20,384 kcal per year.
  • Standing is not intense exercise, but replacing hours of sitting with standing can meaningfully reduce sedentary time and lower cardiovascular risk independent of exercise.

Next stepTo boost the benefit further, alternate between sitting, standing, and short walking breaks every 30-45 minutes. Even 2-5 minute walking breaks add measurably to your daily energy expenditure.

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