🧍 Calories Burned Standing
Compare standing activities and see energy expenditure, hourly burn, and recommended break frequency for posture health.
For pounds, divide by 2.205.
Consider total standing time per session or workday.
MET (Metabolic Equivalent of Task) expresses intensity relative to resting energy expenditure. Standing activities range 1.5–3.5 MET.
Total calories burned
224.0
1.87 kcal/min
Duration
2.00 hours (120 minutes)
Suggested breaks: stand-to-sit every 45 min
MET value used
1.60 MET • Standing Desk / Office Work (MET 1.6)
Estimated breaks needed: 2
Other Standing Activities for Comparison
| Activity | MET | Calories Burned (same duration) |
|---|---|---|
| Household Tasks / Cooking (MET 2.3) | 2.30 | 322.0 |
| Light Workshop / Retail Work (MET 2.8) | 2.80 | 392.0 |
| Active Standing (MET 3.3) | 3.30 | 462.0 |
How to Use This Calculator
Enter body weight
Use current body weight—energy burn scales with weight.
Set standing duration
Track time on your feet during work shifts or home tasks.
Select activity type
Choose or customize MET to match the intensity of your standing activity.
Review calories and compare scenarios
Use the output to plan breaks, manage fatigue, or estimate daily caloric burn.
Formula
Calories Burned = MET Ă— Weight (kg) Ă— Duration (hours)
MET values sourced from the Compendium of Physical Activities for standing tasks.
While standing burns more calories than sitting, ensure ergonomic support to prevent fatigue—combine standing with micro-breaks, stretching, and supportive footwear.
Standing Ergonomics Tips
Long periods of standing can cause lower back and leg fatigue. Incorporate movement strategies to stay comfortable while reaping calorie-burning benefits.
Reduce fatigue
- Use anti-fatigue mats and cushioned footwear.
- Shift weight between feet or use a footrest to alternate support.
- Schedule posture breaks every 45 minutes to sit or stretch.
Track daily total
- Add up standing intervals across work, chores, and leisure for accurate daily burn.
- Pair with step counters to measure overall movement and energy expenditure.
Frequently Asked Questions
Does standing burn many calories?
Standing burns roughly 10–20% more calories than sitting, depending on posture and movement.
Should I stand all day at work?
No. Alternate between sitting and standing to avoid fatigue and circulation issues.
How accurate are MET-based estimates?
They offer reasonable averages. Personal variations include fitness, temperature, and incidental movements.
Can I use this for standing workouts?
For active standing routines (e.g., battle ropes), choose a higher MET or switch to a dynamic exercise calculator.
Do smart watches measure standing calories?
Many wearables estimate burn using accelerometers and heart rate. Use this calculator as a baseline comparison.