Standing Desk Height Calculator
Enter your height and weight to get personalised ergonomic recommendations for your workstation: the right desk height for both sitting and standing, the chair height range, the monitor top position, and how many extra calories you burn by standing instead of sitting. All results update instantly and you can switch between centimetres and inches.
Why desk height matters
Working at the wrong desk height is one of the most common causes of work-related musculoskeletal problems. A desk that is too high forces your shoulders up and your wrists into extension while typing; a desk that is too low rounds your back and neck forward. The correct surface sits at elbow height so that your upper arms hang naturally by your sides, your elbows form an angle of about 90 to 110 degrees, and your wrists stay flat or gently sloped downward. Getting this right reduces strain on the shoulders, neck, forearms, and wrists, and is especially important if you spend more than three hours a day at a keyboard.
How standing desk height is calculated
The recommended standing desk height comes from your elbow height while standing upright with shoes on. Research using anthropometric datasets from the U.S. Army and Cornell University's Human Factors and Ergonomics laboratory shows that elbow height averages about 64 percent of total body height, though there is natural variation among individuals. This calculator uses the ratio 0.6417 x body height to estimate the midpoint, then adds a range of plus or minus 5 cm (about 2 inches) to account for individual posture differences, keyboard tray depth, and wrist position preference. You should treat the result as a starting point and fine-tune it until typing feels natural and your shoulders are relaxed.
Chair and sitting desk height
The correct chair height places your feet flat on the floor with your thighs roughly horizontal. Anthropometric data puts this at 25.8 to 26.7 percent of body height for the seat surface. Once the chair is set, the sitting desk height should place your keyboard at elbow level: seat height plus elbow-above-seat distance, which is about 35.7 percent of body height. The calculator sums these two figures and widens the range by 2 cm on each side, recognising that most adjustable chairs allow a few centimetres of play. If your desk is fixed (not height-adjustable), prioritise setting the chair correctly and use a monitor arm or keyboard tray to compensate for any mismatch.
Monitor position and eye strain
The top edge of your monitor screen should be at approximately eye level (some guidelines allow it up to 5 cm above eye level). This positions the centre of the screen slightly below your horizontal sight line, which reduces the neck extension that causes tension headaches and cervical strain. Eye height while standing is about 93.6 percent of body height; while seated it is seat height plus about 45.5 percent of body height. Keep the screen 50 to 75 cm (20 to 30 inches) from your eyes, tilted back 10 to 20 degrees. If you wear bifocals or progressive lenses, you may need to lower the screen slightly so you can read comfortably through the lower portion of your lenses without tilting your head back.
Sit-stand balance and calorie benefit
Prolonged sitting is associated with increased cardiometabolic risk, but standing all day is also fatiguing and can cause lower-back pain and varicose veins. Current health guidance (including recommendations from Public Health England and the British Journal of Sports Medicine) suggests building up to 2 to 4 hours of standing per workday, broken into frequent short intervals of 30 to 60 minutes each. From a calorie perspective, the metabolic equivalent of standing (about 1.5 MET) versus sitting (about 1.0 MET) produces an extra 0.5 MET of energy expenditure. Multiplied by body weight in kilograms and hours spent standing, this gives a rough estimate of the additional calories burned, which is typically 50 to 200 kcal per day depending on body weight and standing duration.
Ergonomic desk and chair heights by body height
| Body height | Standing desk (cm) | Sitting desk (cm) | Chair seat (cm) | Monitor top - standing (cm) |
|---|---|---|---|---|
| 155 cm (5'1") | 94 - 104 | 72 - 79 | 40 - 41 | 145 |
| 160 cm (5'3") | 98 - 108 | 74 - 82 | 41 - 43 | 150 |
| 165 cm (5'5") | 101 - 111 | 77 - 84 | 43 - 44 | 154 |
| 170 cm (5'7") | 104 - 114 | 79 - 87 | 44 - 45 | 159 |
| 175 cm (5'9") | 107 - 117 | 81 - 89 | 45 - 47 | 164 |
| 180 cm (5'11") | 111 - 121 | 84 - 92 | 46 - 48 | 168 |
| 185 cm (6'1") | 114 - 124 | 86 - 95 | 48 - 49 | 173 |
| 190 cm (6'3") | 117 - 127 | 89 - 97 | 49 - 51 | 178 |
| 195 cm (6'5") | 120 - 130 | 91 - 100 | 50 - 52 | 182 |
Recommended ranges derived from anthropometric ratios. All values are approximate; adjust to your personal comfort.
Frequently asked questions
What is the ideal standing desk height for my height?
The ideal surface height is roughly 64 percent of your total body height (shoes included). For a person 175 cm (5 ft 9 in) tall that is about 107 to 117 cm (42 to 46 in). Use this calculator to get the precise range for your height and then adjust in small increments until your shoulders feel completely relaxed while typing.
Should I measure with or without shoes?
Measure with the shoes you normally wear at your desk. Shoe soles add 1 to 3 cm (0.5 to 1.5 in) to your standing height and that difference is enough to shift the ideal desk height by a similar amount. If you often switch between shoes and bare feet at home, find a comfortable midpoint or adjust the desk each time.
How high should my monitor be at a standing desk?
Position the top edge of your monitor at approximately eye level (about 93 percent of your body height from the floor). Use a monitor arm for easy adjustment between sitting and standing sessions. The centre of the screen will then sit slightly below your horizontal sight line, which is the most comfortable angle for reading and reduces neck strain.
How long should I stand at my standing desk each day?
Research suggests starting with 30 to 60 minutes of standing per day and gradually building to 2 to 4 hours spread throughout the workday. Standing for long unbroken periods causes leg fatigue and can worsen lower-back pain, so alternating between sitting and standing every 30 to 60 minutes is more effective than standing for hours at a time.
Do standing desks really burn more calories?
Yes, but modestly. Standing burns roughly 50 to 100 more calories per hour than sitting, depending on body weight. Over a workday of 2 to 3 hours of standing that totals about 100 to 200 extra kcal, roughly equivalent to a brisk 20-minute walk. The metabolic benefit is real but standing alone is not a substitute for regular physical activity.
What if my desk is not height-adjustable?
If your desk is at a fixed height, adjust the chair first to bring your elbows to desk level, then use a footrest if your feet no longer reach the floor. A monitor arm can independently set screen height. For standing, a monitor riser or a separate surface placed on top of the desk can create a temporary standing workstation, though a proper sit-stand desk gives far more flexibility.
What elbow angle should I aim for while typing?
Aim for an elbow angle of 90 to 110 degrees, with your upper arms hanging loosely at your sides, not raised. Your wrists should be flat or sloping gently downward toward the keyboard - never bent upward (extended). A keyboard tray angled slightly downward is the best way to achieve neutral wrist position without lowering the entire desk.