Yes, standing at your desk burns more calories than sitting. However, the difference isn't as substantial as you think. While standing requires more energy than sitting, the calorie burn is still relatively modest. On average, you burn 20-50 more calories per hour than sitting.
However, it's not a straightforward science, as you'll see in this article. How many calories you burn depends on many other factors, like your body weight and how you stand. I examined the studies and research to help you decide if standing desks are worth it for this reason. Let's dive in.
What is Calorie Burn?
Calorie burn is the number of calories your body uses to perform activities. This includes everything from basic functions like breathing and digesting food to more active tasks like walking, exercising, or standing. Essentially, it's the energy your body burns to keep you alive and moving.
Understanding your calorie expenditure helps you manage your weight, maintain good health, and ensure you have enough energy for daily activities. For example, knowing how many calories you burn lets you
- balance your calorie intake to maintain, lose, or gain weight.
- eat the right amount of food to keep your energy levels.
- track your activity levels to stay active.
To measure your calorie burn, I recommend using a fitness tracker or smartwatch that monitors your heart rate and activity levels throughout the day. These devices often estimate how many calories you're burning based on your weight, age, and the intensity of your movements.
Similarly, mobile apps that track your food intake and exercise can help you calculate your daily calorie balance more accurately. For a more detailed assessment, consider using a metabolic test. This test measures your resting metabolic rate (RMR) and provides you with personalised information about how many calories you burn.
Standing vs. Sitting to Burn Calories
Here's a breakdown of how standing and sitting compare in terms of calorie burn and overall health benefits:
Calorie burn: Standing vs. sitting
Sitting burns very few calories since your muscles are primarily at rest. On average, a person burns about 60-130 calories per hour while sitting, depending on factors like weight and metabolism.
Standing, on the other hand, increases calorie expenditure slightly. A person typically burns about 100-200 calories per hour while standing. The difference between standing and sitting is roughly 20-50 calories more per hour, depending on your body weight and activity.
Benefits beyond calorie burn
The benefits of using a standing desk go beyond calorie burn. Prolonged sitting is linked with health issues like obesity and diabetes. Standing frequently combats some of these risks by improving circulation, reducing the chances of muscle stiffness, and promoting better posture.
Even then, standing for too long also causes strain, so alternating between sitting, standing, and moving is essential. To maximise the benefits and avoid extremes of both standing and sitting:
- use a standing desk that allows you to alternate.
- take short breaks to walk, stretch, or do light exercises.
- pay attention to posture when standing or sitting.
Standing burns more calories than sitting, but the difference isn’t significant unless combined with movement or exercise. While it's a helpful tool, it requires a thoughtful approach to really boost health and increase energy expenditure. The main advantage lies in improving overall well-being and reducing the risks associated with prolonged sitting.
How to Improve Your Calorie Burn?
Standing is a limiting approach to increasing your calorie burn. I recommend it as a supplement. Here are simple yet effective ways to improve your calorie burn in addition to using a standing desk:
- Eat more protein.
- Short walks during the day add up.
- Combine standing at the desk with a treadmill.
- Climbing stairs burns more calories than elevators.
- Cardio activities like running, swimming, or cycling.
- Staying hydrated and getting enough sleep.
- Lifting weights and HIIT exercises.
These small actions help you increase your energy expenditure and improve your overall health. Remember, small changes can make a big difference when combined consistently.
Darren Sherwood
Bottom Line
Standing at your desk burns more calories than sitting. Still, combining standing with regular movement, exercise, and other healthy habits is vital to boost your calorie burn and improve your overall health.
At the end of it all, staying active throughout the day and finding a balance between sitting and standing has far more significant health benefits beyond calorie burn—you positively impact your energy levels and well-being. Remember, every little bit of movement counts.
