How many calories do you burn sitting?

Sitting burns approximately 1-1.8 calories per minute for a 70 kg person, depending on the activity. Quiet sitting (1.0 MET) burns about 74 kcal per hour, while desk work (1.3 MET) burns about 96 kcal per hour.

Does standing burn significantly more than sitting?

Standing (1.8 MET) burns approximately 37 more kcal per hour than desk work (1.3 MET) for a 70 kg person. Over an 8-hour workday, this adds up to roughly 294 extra kcal.

Does fidgeting increase calorie burn?

Yes. Fidgeting while seated (1.8 MET) can increase energy expenditure by up to 80% compared to quiet sitting (1.0 MET), equivalent to standing.

Why are some sitting activities higher MET than others?

Activities involving more cognitive engagement (studying, 1.5 MET) or physical activity (note-taking in a meeting, 1.8 MET) require more energy than passive activities like watching TV (1.0 MET).

How accurate are sitting calorie estimates?

MET-based estimates provide a reasonable baseline for personal awareness. Individual metabolic rate, body composition, and room temperature all affect actual expenditure.

How many calories does an 8-hour desk day burn?

For a 70 kg person, 8 hours of desk work (1.3 MET) estimates approximately 765 kcal. The same duration standing would estimate approximately 1,058 kcal.

Sitting Calories Burned Calculator

Name: Sitting Calories Burned Calculator
Author: Manish Kumar

Key Takeaways

Sitting quietly is the metabolic baseline at 1.0 MET — the minimum energy cost of living.^[1]
Desk work / typing (1.3 MET) burns approximately 96 kcal per hour for a 70 kg person.^[3]
Standing (1.8 MET) burns approximately 37 more kcal per hour than desk work for the same 70 kg person.^[5]
Fidgeting while seated (1.8 MET) can increase calorie expenditure by up to 80% compared to quiet sitting (1.0 MET).^[6]
These are informational estimates for personal awareness. Use the standing comparison to see the marginal difference.

Quick Sitting Calorie Charts

Estimated kcal for 1 hour. For informational reference only.

Sitting Activity	MET	55 kg	70 kg	85 kg	100 kg
Sitting Quietly / Resting	1	58	74	89	105
Sitting, Reading	1	58	74	89	105
Sitting, Watching TV	1	58	74	89	105
Sitting, Desk Work / Typing	1.3	75	96	116	137
Sitting, Talking / Phone Call	1.3	75	96	116	137
Sitting, Eating	1.5	87	110	134	158
Sitting, Studying	1.5	87	110	134	158
Sitting, Playing Video Games	1.5	87	110	134	158
Sitting, In Class / Meeting	1.8	104	132	161	189
Sitting, Fidgeting / Restless	1.8	104	132	161	189

How the Estimate Works

The calculator applies the standard MET formula with the activity-specific MET value:^[1]

Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200

Duration is entered in hours and converted to minutes internally. The standing comparison uses 1.8 MET (light standing work).^[5]

Sitting Activities Explained

Sitting Quietly (1.0 MET)

The metabolic baseline. Sitting still with no active engagement. This represents the minimum energy cost at rest.^[1]

Desk Work / Typing (1.3 MET)

Computer work, writing, or typing. The light cognitive and manual activity adds 30% above baseline (Compendium code 09040).^[1]

Studying (1.5 MET)

Active reading, writing notes, and problem solving. Slightly higher than passive desk work (Compendium code 09060).^[1]

In Class / Meeting (1.8 MET)

Active participation: note-taking, discussion, presentation. The highest sitting MET from the Compendium (code 09065).^[1]

Fidgeting / Restless (1.8 MET)

Light movement while seated — leg bouncing, shifting positions. Can increase expenditure by up to 80% versus quiet sitting (1.0 MET).^[6]

Watching TV (1.0 MET)

Passive television viewing. Equivalent to sitting quietly — the visual engagement does not measurably increase energy cost.

Standing vs Sitting Comparison

The calculator automatically compares your sitting calorie estimate against standing (1.8 MET) for the same duration.^[5]

For a 70 kg person over 8 hours:

Quiet sitting (1.0 MET): ~588 kcal
Desk work (1.3 MET): ~765 kcal
Standing (1.8 MET): ~1,058 kcal

The marginal difference between desk work and standing over an 8-hour day is approximately 294 kcal for a 70 kg person.

Frequently Asked Questions

Sources & References

Conditioning Exercise - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
Abdominal exercise physiology. PMC. PMC (2025)
Exercise energy expenditure. PMC. PMC (2019)
Sedentary behaviour and energy expenditure. PMC. PMC (2021)
Standing vs Sitting - Office Ergonomics. ResearchGate. ResearchGate (2024)
Sedentary behaviour research. ScienceDirect. ScienceDirect (2021)
Energy cost of standing versus sitting. Frontiers. Frontiers in Physiology (2017)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.