What the number is, and what drives it
Standing quietly is worth about 1.8 METs; sitting is about 1.3. Multiply the MET by your body weight in kilograms and the time in hours. The number rises with weight, so the same hour of standing burns far more for a 100 kg person than a 55 kg one.
Standing burns more than sitting — but not much
The gap between sitting and standing is real, roughly 38% more energy, but in absolute terms it is small: about half an apple per hour. Standing is nowhere near walking, let alone running.
Per hour for a 155 lb (70 kg) person. Standing beats sitting by about 35 calories — a jog covers that in five minutes.
Calories per hour by body weight
| Body weight | Sitting (1.3) | Standing (1.8) | Extra vs sitting |
|---|---|---|---|
| 50 kg (110 lb) | 65 kcal | 90 kcal | +25 kcal |
| 60 kg (132 lb) | 78 kcal | 108 kcal | +30 kcal |
| 70 kg (154 lb) | 91 kcal | 126 kcal | +35 kcal |
| 80 kg (176 lb) | 104 kcal | 144 kcal | +40 kcal |
| 90 kg (198 lb) | 117 kcal | 162 kcal | +45 kcal |
| 100 kg (220 lb) | 130 kcal | 180 kcal | +50 kcal |
Shifting your weight, taking small steps or standing while on the phone pushes you toward 2.0–2.3 METs, which adds another 10–25% on top.
Common questions
How many calories does standing burn in an hour?
For a 155 lb (70 kg) person, standing burns about 126 calories an hour versus about 91 sitting, so roughly 35 extra. Heavier people burn more because the number scales directly with body weight.
Does a standing desk actually help you lose weight?
Only a little on its own. Standing all day instead of sitting adds on the order of 150 to 300 calories, which is real but small next to diet. Treat it as a supplement, not a substitute for exercise.
How long do I have to stand to burn 100 calories?
About 47 minutes for a 155 lb person, less if you weigh more. The formula is 100 x 60 divided by (1.8 x weight in kg).
