Calorie Burn Calculator

Standing while working promotes fitness. See the difference in calorie-burn. In time it adds up!

Enter your weight
Hours worked per day
Enter time period days

Your Results:

If standing while working calories burned
If sitting while working calories burned
Calorie-burn increase calories
Activity points earned* points



  • Values are based on Metabolic Equivalent of Task (MET) from the Compendium of Physical Activities—see above
  • For activity akin to office work, METs range from 1.3–1.8 when sitting and 1.8–2.3 when standing
  • This calculator uses 1.8 for sitting (MET code 09040) and 2.3 for standing (MET code 11600)
  • * Activity points are calculated under the Weight Watchers PointsPlus system; one activity point equals 70 extra calories expended. Value is rounded to nearest whole point

Sitting Time Calculator

Evaluate how much you sit each day and learn ways to reduce that time for better health.

Select the number of hours you sit when you…

Additional Information

I exercise about 1/2 hour to an hour daily.

Select the longest amount of time (in hours) you sit without interruption

Your Results:

Total Sitting Hours per Day hours
Risk for “Sitting Disease”



  • A 2012 study (van der Ploeg et al) provides evidence that prolonged sitting is a risk factor for all-cause mortality, independent of physical activity
  • View this chart, which summarizes findings in the 2012 study (chart provided by Dr. David Dunstan at the 2012 Wellness Summit). “Risk for Sitting Disease” is calculated using thresholds defined in this chart; based on this research, Ergotron assigns values to the different thresholds as follows:
    • “Low” risk for sitting under 4 hours per day
    • “Medium” risk for sitting 4 to 8 hours per day
    • “High” risk for sitting 8 to 11 hours per day
    • “Very High” risk for sitting over 11 hours per day
  • If your sitting time is uninterrupted for 2 hours or more, your risk is adjusted to “Medium” or greater. Glucose and insulin levels are adversely impacted due to uninterrupted sitting; persistent increases in glucose and insulin levels can increase risk for diabetes. Prolonged uninterrupted sitting is also associated with other conditions, such as deep-vein thrombosis

Calorie Burn Calculator and Sitting Time Calculator are copyright Ergotron.