Standing Desk Calculator
Standing all day is not the goal — alternating is. Enter your daily desk hours to get a balanced sit-stand split and a simple per-hour standing target.
That much sitting stiffens your hips and slows circulation. Standing for part of each hour breaks it up without disrupting your work.
Alternating beats staying in either position too long. Build up your standing time gradually.
How it's calculated
Standing time = desk hours × standing minutes per hour ÷ 60
We take your chosen standing target per hour and apply it across your desk day to split your time between sitting and standing. The aim is a sustainable rhythm of alternating positions — not maximising standing, which causes its own problems when overdone.
What your result means
Standing minutes per hour for each goal in the calculator. Build up gradually rather than jumping to the top.
| Goal | Standing per hour | Best for |
|---|---|---|
| Easing in | 15 min/hour | A gentle start if you are new to a standing desk or coming back from a break. |
| Balanced | 20 min/hour | A solid default for most people — about a third of each hour on your feet. |
| More standing | 30 min/hour | For those already adapted who want a roughly even split of sitting and standing. |
Why alternating beats sitting or standing all day
Sitting all day stiffens your hips and slows circulation; standing all day strains your legs, knees, and lower back. The benefit of a standing desk comes entirely from switching between the two, which keeps any one posture from being held long enough to cause problems.
How much you should stand at a standing desk
A widely cited guideline suggests accumulating around two to four hours of standing and light movement across a working day, built up gradually. Starting with 15 to 20 minutes per hour is a realistic on-ramp — enough to feel the benefit without the fatigue of overdoing it early.
How to build the sit-stand habit
Tie position changes to natural breakpoints: stand for calls, sit for focused writing, stand again after lunch. Anchoring the switch to events you already have means you do not have to rely on remembering, and the rhythm becomes second nature within a couple of weeks. Pair it with the wider advice in our guide to desk posture and tech neck.
Frequently asked questions
How long should I stand at a standing desk?
A common recommendation is to build up to roughly two to four hours of standing and light movement spread across the workday. Starting at about 15 to 20 minutes per hour and increasing gradually is a sustainable way to get there.
What is a good sit-stand ratio?
Many people do well alternating in a rough ratio of about 1 to 2 — for example, standing for 20 minutes of each hour and sitting the rest. The best ratio is one you can keep up comfortably, building toward more standing over time.
Is standing all day bad for you?
Yes, standing all day has its own downsides — leg fatigue, foot and joint discomfort, and lower-back strain. The health benefit comes from alternating between sitting and standing, not from replacing one static posture with another.
How do I get used to a standing desk?
Start small, with 15 to 20 minutes of standing per hour, and increase as it gets comfortable. Wear supportive shoes or use an anti-fatigue mat, keep your screen at eye level, and listen to your body rather than pushing through pain.
Does a standing desk burn more calories?
Slightly. Standing burns a little more than sitting — on the order of tens of calories per hour — so it is not a weight-loss tool on its own. Its real value is reducing sedentary time and the stiffness and circulation issues that come with it.
Is a standing desk better than sitting?
Neither is better on its own — the benefit is in alternating. A standing desk is valuable because it makes switching positions easy, which breaks up the long unbroken sitting that causes most desk-related discomfort.