Desk Height Calculator
Enter your height and choose metric or imperial units. The calculator instantly gives you the recommended desk height, chair height, and monitor height for both sitting and standing positions, based on anthropometric ratios from ergonomic research. Switch between sitting and standing mode to set up a sit-stand desk correctly.
Why desk height matters
An incorrectly set desk height is one of the most common causes of office-related discomfort. A desk that is too high forces your shoulders up and your elbows out, straining the muscles of your neck, upper back, and shoulders within hours. A desk that is too low rounds your upper back and compresses your wrists, increasing the risk of carpal tunnel syndrome and chronic lower-back pain. Ergonomic guidelines from OSHA, the Cornell Ergonomics Lab, and the Canadian Centre for Occupational Health and Safety all converge on one simple rule: your forearms should be parallel to the floor or very slightly angled downward, with your elbows bent between 90 and 110 degrees, when your hands rest on the keyboard.
How this calculator works
The sitting desk height range is calculated using validated anthropometric regression equations: minimum desk height = 0.4739 x height (in) - 6.678, and maximum desk height = 0.5538 x height (in) - 9.427. These coefficients were developed from large population studies and capture the natural variation in elbow height relative to stature. Chair height is derived by subtracting roughly 10 to 11 inches (the typical vertical distance between a seated elbow and the seat pan) from the desk height range. Monitor range is anchored to the estimated seated eye height, which follows the anthropometric ratio of approximately 54% of stature plus a constant, so the top of the screen lands at or just below eye level. For standing, the desk height target is 64% of stature (a well-documented elbow height ratio), plus or minus 1.5 inches to allow for personal preference and footwear.
Setting up your sitting workstation
Start with the chair: adjust the seat height so your feet rest flat on the floor (use a footrest if they do not), and your hips are level with or very slightly above your knees. Next, set the desk height so your forearms are roughly horizontal when your hands are on the keyboard. If your desk is not adjustable, raise your chair to match the desk and use a footrest to compensate. Position the monitor so the top edge of the screen is at or just below eye level and at roughly arm's length (18 to 28 inches) from your eyes. Tilt the screen back 10 to 20 degrees. An ergonomic keyboard tray, if you have one, lets you set the desk surface higher and the keyboard lower than the desk, giving you more flexibility.
Standing desk guidelines and the sit-stand balance
A standing desk set too high causes the same shoulder and neck strain as a sitting desk that is too high. Set it so your forearms are parallel to the floor, elbows at 90 to 110 degrees, wrists neutral. Anti-fatigue mats reduce leg fatigue significantly, and wearing supportive shoes matters more than most people expect. Research from Cornell University and the British Journal of Sports Medicine consistently shows that alternating between sitting and standing every 30 to 60 minutes is more beneficial than standing all day: prolonged standing causes its own issues, including lower limb fatigue and varicose veins. A programmable sit-stand desk with a reminder timer is the most effective way to sustain the habit.
Desk and chair height by height range
| Height | Sitting desk | Chair height | Standing desk | Monitor top (sitting) |
|---|---|---|---|---|
| 5'0" (152 cm) | 23-25 in (58-64 cm) | 12-14 in (30-36 cm) | 38-41 in (97-104 cm) | 42-45 in (107-114 cm) |
| 5'2" (157 cm) | 24-26 in (61-66 cm) | 13-15 in (33-38 cm) | 39-42 in (99-107 cm) | 43-46 in (109-117 cm) |
| 5'4" (163 cm) | 25-27 in (64-69 cm) | 14-16 in (36-41 cm) | 40-43 in (102-109 cm) | 44-47 in (112-119 cm) |
| 5'6" (168 cm) | 25-27.5 in (64-70 cm) | 15-17 in (38-43 cm) | 41-44 in (104-112 cm) | 45-48 in (114-122 cm) |
| 5'8" (173 cm) | 26-28 in (66-71 cm) | 15-18 in (38-46 cm) | 42-45 in (107-114 cm) | 46-49 in (117-124 cm) |
| 5'10" (178 cm) | 27-29 in (69-74 cm) | 16-19 in (41-48 cm) | 43-46 in (109-117 cm) | 47-50 in (119-127 cm) |
| 6'0" (183 cm) | 28-30 in (71-76 cm) | 17-20 in (43-51 cm) | 44-47 in (112-119 cm) | 48-51 in (122-130 cm) |
| 6'2" (188 cm) | 29-31 in (74-79 cm) | 18-21 in (46-53 cm) | 45-48 in (114-122 cm) | 49-52 in (124-132 cm) |
| 6'4" (193 cm) | 30-32 in (76-81 cm) | 19-22 in (48-56 cm) | 46-49 in (117-124 cm) | 50-53 in (127-135 cm) |
Reference values based on standard ergonomic anthropometric ratios. All values are approximate midpoints; adjust to your comfort.
Frequently asked questions
What is the standard desk height?
Most commercial desks are manufactured at a fixed 28 to 30 inches (71 to 76 cm). That range fits people between roughly 5'10" and 6'2" well. If you are shorter or taller than that, a fixed-height desk is likely not ergonomic for you without a chair adjustment and possibly a footrest. Height-adjustable desks are the ideal solution because they can accommodate the full human range.
Should I include shoe height in my measurement?
Yes. Enter your height while wearing the shoes you normally work in. Flat shoes add about 0.5 to 1 inch (1 to 2.5 cm). High heels add 2 to 4 inches or more. Because desk and chair height recommendations are keyed to your elbow and eye height, which shift with footwear, the shoe height matters. If you work barefoot, enter your barefoot height.
How do I measure my current desk height?
Use a tape measure from the floor to the top surface of the desk at the point where your hands typically rest. If you have a keyboard tray, measure from the floor to the bottom of the tray, since that is where your wrists will be. Compare those measurements to the range this calculator gives you.
What if my desk is not adjustable and the height is wrong?
If the desk is too high: raise your chair to reach the correct elbow position, then use a footrest to bring your feet back to a flat resting position. If the desk is too low and you cannot raise it: sit closer to the edge so your arms extend downward less, use a monitor riser to bring the screen to eye level, or, if the desk is only slightly low, try a keyboard tray mounted below the desk surface and set it at the correct elbow height.
How high should my monitor be?
The top of your screen should sit at or just below eye level when you are sitting (or standing) upright with your head in a neutral position. This keeps the natural forward head tilt to less than 15 to 20 degrees, which is important because for every inch your head tilts forward, the effective load on your neck muscles roughly doubles. The monitor should also be about arm's length away - typically 18 to 28 inches from your eyes.
How often should I alternate between sitting and standing?
Current ergonomic guidance (including from the British Journal of Sports Medicine and the American Heart Association) recommends breaking up seated time every 30 minutes and standing or moving for at least 15 minutes per hour. If you are new to standing, build up gradually: start with 15 to 20 minutes per hour to avoid leg and back fatigue, and work up over several weeks.
Does an ergonomic desk height depend on what task I am doing?
Yes. The elbow-height rule applies mainly to keyboard and mouse work. For tasks that require more visual precision (drafting, detailed inspection), a slightly lower desk lets you lean in closer without hunching. For tasks that require more force (assembly work, writing by hand), a slightly higher surface is better. The ranges this calculator gives are optimized for computer-based office work.