With the advent and widespread adoption of technologies like the Internet and mobile phones, people are increasingly spending more time seated and less time on their feet. The transformation from an active way of life to a sedentary lifestyle makes it difficult to burn calories. Apart from weight-related diseases and disorders linked to accumulated calories, research studies indicate that prolonged sitting also poses a risk to mental well-being. From workplaces to schools, homes, and social arenas, a sedentary lifestyle evident across all spheres of life has contributed to the prevalence of lifestyle diseases and disorders in modern society. This is where Calorie-Burn Calculator comes in.

calories burned
If sitting while working
If standing while working
Sitting vs. Standing Difference

What is a Calorie-Burn Calculator?

A Calorie-Burn Calculator is a software-driven toolkit that measures calories burned during an activity or combined activities using the Metabolic Equivalent of Task (MET). To help track and meet your recommended daily calorie-burn, we created an advanced Calorie-Burn Calculator. The MET range for sitting is 1.3 to 1.8 and from 1.8 to 2.3 for standing. When sitting, our Calorie-Burn Calculator uses a MET of 1.5 under the MET code 11580 and 2.0 for standing under the MET code 09071. This calculator is highly suited for anyone who wishes to burn more calories by alternating between sitting and standing. From office workers to students, drivers, and all other professions that require prolonged sitting, using this calorie burner calculator can help manage your weight and maintain physical and mental health.


According to a recent survey, 81% of office workers spend 4 to 9 hours per day seated and an average of 67 sedentary days per year. If your job requires prolonged sitting, you can reduce weight-related health risks using Calorie-Burn Calculator to determine the most appropriate number of hours spent sitting vs. standing. This Calorie-Burn Calculator also analyzes your weight against the Metabolic Equivalent of Task range for the activity to determine the calories burned standing vs. sitting per hour.


What is the Difference in Calories Burned Standing vs. Sitting?

Apart from cardiovascular and musculoskeletal benefits, alternating a few hours from sitting to standing is a viable option to burn more calories in the hectic society of the 21st century. According to the National Institutes of Health, a person weighing 170 lb. Burns 134 calories sitting and 206 calories standing per hour. Standing burns more calories than sitting because the body uses more stabilizer muscles to keep your body upright. So, how many calories do you burn standing? To answer this question, you need a Calorie-Burn Calculator since the calories burned standing per hour varies from person to person depending on their weight.


How to Calculate Sitting Hours vs. Standing Hours using Calorie-Burn Calculator

This calorie calculator has an easy to use, user-friendly interface that requires the user to fill in only three empty boxes for weight, hours worked, and the time period. After filling in the three boxes, you press the ‘calculate’ button, and the calculator provides the calories burned sitting, calories burned while standing, and the difference in calories-burn sitting vs. standing. For example, if your weight is 170 lb. and you work while sitting for 5 hours per day for 5 days, you can increase the number of hours standing gradually:

  • Day 1: 4 hours sitting and 1-hour standing
  • Day 2: 3 hours sitting and 2 hours standing
  • Day 3: 2 hours sitting and 3 hours standing
  • Day4: 1 hour sitting and 4 hours standing
  • Day 5: 0 hour sitting and 5 hours standing

sitting-hours-vs-standing-hours sitting-hours-vs-standing-hours-day-1 sitting-hours-vs-standing-hours-day-2 sitting-hours-vs-standing-hours-day-3 sitting-hours-vs-standing-hours-day-4 sitting-hours-vs-standing-hours-day-5

By increasing standing hours vs. sitting hours incrementally, you can create a table to manage your calories:

Work Day Calorie Burned Sitting Calorie Burned Standing Total Calorie Burned
Day 1 4hrs = 510 1hr = 170 680
Day 2 3hrs = 383 2hrs = 340 723
Day 3 2hrs = 255 3hrs = 510 765
Day 4 1hr = 128 4hrs = 680 808
Day 5 0hr = 0 5hrs = 850 850


Based on the table, you can increase the calorie burned while working per day by increasing the hours you spend working while standing. Having more standing hours vs. sitting hours offers a wide range of health benefits, such as reducing the risk of developing diabetes, cardiovascular disease, back pain, and certain types of cancer. Even though you can calories burned standing for the entire 5-hour working period is the highest, prolonged standing for is not recommended.

How should you Balance Sitting Hours vs. Standing Hours?

According to the findings of numerous research, you should not sit for more than 20 minutes without standing. On the other hand, standing while working for more than 20 minutes can also a challenge physical. This creates a dilemma since you need to stand for more hours than sitting to increase calorie-burn substantially. A viable alternative is to use a standing desk, which can also be uncomfortable but will allow you to stand while working for more than 20 minutes.


If you manage to work while standing for 30 minutes, you will attain a 2:3 ratio for sitting vs. standing hours and corresponds with Day 3 at the table. By working for 2 hours while sitting and 3 hours standing while working, you will burn 765 calories. Using the Calorie-Burn Calculator, we can acquire calories burned while sitting for 5 hours, which is 638.

To attain the difference in calories burned standing for 3 hours vs. calories burned sitting for the entire 5 hours: 765-638=127. The calories burned while standing for 3 hours per day for 5 days a week will 635 calories (127×5=635). With 635 calories burned, you can maintain a healthy weight and reduce the risk of developing weight-related issues in the future.