How Many Extra Calories You Burn by Standing at Work

Do you have a few extra pounds or want to live a healthier life? A simple start is standing more.

More Jobs Are Sedentary

Over the past few decades, sedentary jobs have increased, negatively affecting health and weight.

Standing at Work Makes a Big Difference

Standing at your workplace can have a positive impact on both your health and weight. If your diet and activity level keep you around your maintenance calories, switching to standing while working could help you shed excess fat.

Stand Up and Slim Down

Simply put, your body burns more energy when you're standing compared to sitting. This means you naturally burn more calories throughout the workday – which can lead to weight loss.

What Happens If You Weigh 176 lbs?

• Calories burned while sitting (7 hours): 924 kcal

• Calories burned while standing: 1,232 kcal

• Difference: 308 kcal per day

What Does That Mean in a Year?

• 260 workdays per year (after vacation/sick days)

• 308 extra kcal per day = 80,080 kcal per year

• 1 lb of fat equals about 3,500 kcal

• Possible weight loss: 22,88 lbs!

What Happens If You Weigh 132 lbs?

• Extra calories burned per day: 231 kcal

• 260 workdays = 60,060 kcal

• Possible weight loss: about 17.16 lbs

What Happens If You Weigh 220 lbs?

• Extra calories burned per day: 385 kcal

• 260 workdays = 100.100 kcal

• Possible weight loss: about 28,6 lbs

Live Longer by Standing More

Studies show that sitting weakens muscles, bones, and circulation, increasing disease risks.

Adjustable Desks Help

Ask your employer about a height-adjustable desk to alternate between sitting and standing.

Tips to Move More at Work

• Stand up during breaks

• Take phone calls while standing

• Set a reminder every 30 minutes for a short walk

• Use small glasses so you need to refill more often

It May Be Tough at First, But It’s Worth It

Standing may feel tiring at first, but your body will adjust, and you'll feel more energized.

Health Benefits Beyond Weight Loss

• Improved circulation

• Less back pain

• Lower risk of diabetes and cardiovascular disease