How Many Calories Does Standing at a Desk Burn? Here's What You Need To Know

Standing desks are pick-me-ups in more ways than one: They get you out of your chair and up on your feet, and they’re shown to help    a.) boost your mood and focus, b.) improve your posture and productivity, and c.) reduce chronic body pain and aches.

These reasons (and many more) are why standing desks are so popular in modern offices, as more employers are making an effort to keep their teams happy. But the big questions are… how many calories does standing burn, and does standing burn calories significantly?

In this article, we’ll cover if you burn more calories standing vs. sitting (spoiler alert: you do!) — and debunking some common myths, so you know the facts. 

Unsurprisingly, you burn more calories standing than sitting. But exactly how many calories does standing burn versus sitting? According to Healthline, about 70-95 calories are burned per hour when you stand. On the other hand, you burn 65-85 calories per hour while sitting. So though the difference may not seem huge, over many hours/days/weeks (even years!), it can certainly add up. 

But don’t stop with just standing! Pay attention to your posture too. Good posture requires intention and muscle engagement, which burns more calories than slouching. So if you’re standing with good posture, that ticks two calorie-burning boxes. Good posture will also help you avoid common aches and pains and prevent injuries, arthritis, and more. 

Not to mention, a standing desk can help you keep your well-being top of mind. You may just find yourself more motivated to stretch at your desk, take breaks to get moving, and do small actions that can make a big impact on your well-being. 

There are so many industries built around calorie burning — from fitness to diets. But really, you burn calories all the time — even right now as you’re reading this. “Just breathing in, breathing out, and doing something sedentary such as reading burns some calories,” states Harvard Health. 

This is called the “basal metabolic rate” (or BMR), which is the amount of energy required to maintain basic bodily functions — like keeping the heart beating or breathing. However, if you want to burn more calories and put more oomph in your routine, the surest way to do so is by moving more — i.e. walking, running, hiking, biking, stretching, the list goes on and on!  

But chances are we’d all agree some days, these activities are less realistic than others — whether that’s because you have a jam-packed schedule or you’re just not up for it. That’s where standing desks come in: They don’t require you to take time out of your day, but they still help you increase calories burned sitting versus standing. 

Another question we get often is: What are the health benefits of standing desks besides burning calories?  There are many! 

Calories aside, standing desks check so many other important health boxes, including:

• Improving posture

• Boosting productivity, mood, and focus

• Easing back, neck, and shoulder pain 

• Improving blood circulation

• Reducing blood sugar spikes after meals

• Preventing chronic diseases. 

Standing desks also help combat some of the issues with traditional desks and prolonged sitting – like obesity, chronic health issues, and more things you want to avoid. 

BONUS: Beyond feeling better, according to the American Heart Association, organizations that foster a culture of movement can increase productivity, reduce absenteeism, lower turnover, and reduce healthcare costs.

Getting a standing desk is one thing, but making the most of it is another. Here are some ways to maximize your standing desk and put your body in an optimal position for long-term health, productivity, and comfort.

• ALTERNATE BETWEEN SITTING AND STANDING

Alternating between standing and sitting about every half hour or hour helps improve blood circulation and reduces swelling. 

• MOVE WHILE YOU WORK 

Keep the dynamic movement going! Consider integrating desk workouts so you can squeeze in some reps while you work. 

• GET AN ERGONOMIC DESK 

That way you’re not putting pressure on your legs, arms, wrists, and back. A good rule of thumb: your elbows should rest at a 90-degree angle on your desk. You should also ensure that your desk isn’t so low that your shoulders and head tilt forward — or too high so that you’re looking up. Instead, your shoulders should be relaxed, and your head should be comfortably over your spine. 

Some people invest in standing desks to mitigate body aches, others to improve their focus. For many, they simply want an option to not sit all day long. Whatever your reason, standing desks can work wonders in your day to day.  Here’s a snippet of some of the reviews on our Upside Sit-to-Stand Desk:

• “I'm improving my performance at work because I'm not getting tired!... I'm very happy with this purchase, and I wish I had done this sooner!” - Adri L. 

• “It's such an improvement over sitting all day.” - Susan D.

• “This desk was perfect for my new work-from-home setup.” - Rachel

• “This is without a doubt the best purchase I have made in a while. I just love this product.”- Samuel S.

And while we’re at it, here are a few reviews on our Ergotron WorkFit Standing Desk Converter:

• “After developing two bulging discs in my back I decided to get a standing desk. Standing has been incredibly helpful and this desk is perfect. It holds a pair of 24" widescreen monitors with plenty of additional room. The desk is extremely sturdy and well built. I would highly recommend the desk.” - J. Haspel

• “I love the option to sit or stand throughout the day!” - Tiffany M.

• “Purchased the Ergostron standing desk converter hoping it would help with the persistent neck and shoulder pain I've been experiencing due to prolonged hours sitting in front of my computer. I've been using it a few days and am already noticing a huge improvement. I'm actually standing way more than I had expected I would.” - Lupe

Now that we’ve covered the facts, here are some misconceptions about standing desks — so you can set realistic expectations for yourself and your work habits. 

As mentioned earlier in this post, standing does burn more calories than sitting — but it’s not equivalent to walking, running, lifting weights, etc. However, knowing how many calories standing does burn can help you make better health choices. These are all exercises that not only burn more calories, but also help with heart health, energy levels, mood, sleep, and so much more. We think of standing desks as an addition to all of these activities, not a replacement. 

The best routine for physical and mental health is to switch between sitting and standing. Our suggestion: 1-2 hours of sitting followed by 1 hour of standing. That’s why we offer sit-to-stand desks and converters! These allow you to change positions efficiently and comfortably and prevent issues that come with sitting or standing for long periods.

Standing desks can definitely be a great addition to a desk set up for people with chronic pain. However, you don’t have to be dealing with chronic pain to reap the benefits of standing desks. If you’re looking for a boost in productivity or a little encouragement to improve your posture, standing desks fit the bill. 

Standing desks are popular for a reason! They help you burn more calories and maintain better posture, along with many other perks. So, if you’re wondering, will standing burn calories? The answer is clear: Standing desks are a not-so-secret weapon for work, mental health, and physical health.

Check out our full collection of sit-to-stand desks and converters at Haworth. They’re an investment you’ll wish you made sooner.