SnapCalorieBurn — free MET-based calorie calculators
Standing for one hour burns 90–160 calories — roughly 30% more than sitting. Weight-based table and standing desk tips.
Standing for one hour burns approximately 90–160 calories — about 30% more than sitting for the same duration.
Standing may seem passive, but it requires constant micro-adjustments from your leg muscles, core, and postural muscles to maintain balance and alignment. These small contractions add up over time, elevating energy expenditure above sedentary sitting. Standing desks have become popular partly because they increase daily calorie burn without requiring dedicated exercise time.
Standing burns about 0.7 calories per minute more than sitting for a 155 lb person. Over an 8-hour workday, switching from sitting to standing could increase calorie expenditure by roughly 340 calories — equivalent to a 30-minute brisk walk. However, standing doesn't replace purposeful exercise like walking, running, or cycling.
If you work at a desk, alternating between sitting and standing throughout the day provides both calorie and posture benefits. Aim for 15–30 minutes of standing per hour. A standing desk or adjustable converter makes this practical. Pair standing with occasional walking breaks for maximum benefit.
Direct answer: 1 hour of standing burns an estimated 106–187 calories, depending on body weight (180 lb / 82 kg: ~148 kcal). Intensity assumed: Standing quietly (MET 1.8). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~106 cal |
| 155 lb (70 kg) | ~126 cal |
| 180 lb (82 kg) | ~148 cal |
| 205 lb (93 kg) | ~167 cal |
| 230 lb (104 kg) | ~187 cal |
Example: At MET 1.8, a 180 lb (82 kg) person doing 1 hour of standing burns approximately 148 calories: 1.8 × 82 × 1.00 h ≈ 148 kcal.
An estimated 106–187 calories, depending on body weight. A 180 lb (82 kg) person burns about 148 kcal, calculated as MET 1.8 × 82 kg × 1.00 hours.
About 2.5 kcal per minute for a 180 lb (82 kg) person, or 1.8 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 106 kcal here versus 187 kcal for a 230 lb person — a 76% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the standing calorie calculator to enter your own weight, intensity and duration.