Calories Burned Standing Calculator

Yes, standing does burn calories, though not as many as more vigorous activities. Standing has a MET (Metabolic Equivalent of a Task) value of 1.5, meaning it burns about 50% more energy than lying still. Over the course of a workday, those calories can add up meaningfully.

The standard formula is: Calories = T × MET × 3.5 × W / (200 × 60), where T is duration in seconds, W is your weight in kilograms, and MET is 1.5 for standing. This simplifies to: Calories = 5.25 × T × W / (200 × 60). Our calculator applies this formula automatically based on your inputs.

Standing burns approximately 20–50 more calories per hour than sitting. Sitting has a MET of about 1.0 to 1.3, while standing is rated at 1.5. Over an 8-hour workday, that difference can amount to 100–200 extra calories burned by standing instead of sitting.

A person weighing around 70 kg (154 lbs) burns roughly 336–420 kcal standing for 8 hours. The exact number depends on your weight, age, and gender. Use the calculator above with 8 hours to get your personalized estimate.

A 160-pound (about 72.5 kg) person burns approximately 53 kcal per hour standing. Over a full 8-hour workday, that comes to roughly 424 kcal. Enter 160 lbs in the weight field and your preferred duration to get an exact figure.

Standing all day is not recommended, as prolonged standing can cause fatigue, back pain, and circulation issues. Experts suggest alternating between sitting and standing — for example, standing for 30–45 minutes each hour. Even a few hours of standing daily provides meaningful health and calorie-burning benefits.

MET stands for Metabolic Equivalent of a Task. It is a standardized measure of how much energy an activity requires relative to resting. Standing has a MET of 1.5. By multiplying MET by your weight and duration, we can estimate how many calories your body burns during that activity.

Standing alone is unlikely to cause significant weight loss, but it contributes to a higher daily calorie burn over time. Combined with a healthy diet and regular exercise, replacing extended periods of sitting with standing can support a modest calorie deficit and improve overall metabolic health.