Calories Burned Standing: Chart by Weight and Calculator
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This page estimates the calories you burn while standing. The table below uses values from the Adult Compendium of Physical Activities to give you a baseline. Keep in mind that these are just estimates for a typical adult. Your real calorie burn varies based on your body composition, fitness level, technique, and how hard you actually work.
Even the best fitness trackers only estimate your energy expenditure. Use this guide to understand your daily activity, but remember your personal results will differ.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Sitting quietly, general (code 07021) | 1.0 | 29 | 36 | 43 | 50 | 57 |
| Standing quietly (standing in a line) (code 07040) | 1.3 | 37 | 46 | 56 | 65 | 74 |
| Standing (fidgeting) (code 07041) | 1.5 | 43 | 54 | 64 | 75 | 86 |
| Standing workstation, typing, computer work (code 11583) | 1.3 | 37 | 46 | 56 | 65 | 74 |
By duration
For the row “Standing (fidgeting)” (1.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 21 | 27 | 32 | 38 | 43 |
| 30 min | 43 | 54 | 64 | 75 | 86 |
| 45 min | 64 | 80 | 96 | 113 | 129 |
| 60 min | 86 | 107 | 129 | 150 | 171 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Standing (fidgeting): 1.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 54 kcal.
Which row is you?
The rows in the table separate standing activities by effort and setting. Sitting quietly serves as a baseline comparison. Standing quietly, like waiting in a line, requires slightly more effort. Using a standing workstation to type or do computer work matches the effort of standing quietly. Fidgeting while standing requires the most energy. To pick the right row, look at your specific situation. If you work at a desk, choose the workstation row. If you shift your weight often, select the fidgeting option to get a closer estimate of your energy use.
What changes the real number
- How often you shift your weight or move your feet while standing.
- The type of footwear you wear and how it affects your posture.
- Whether you lean on a desk or support your body weight entirely on your legs.
- Your ratio of muscle mass to body fat.
Practical tips
- Wear supportive shoes if you plan to use a standing desk for long periods.
- Shift your weight regularly to avoid stiffness in your lower back and knees.
- Track the exact minutes you spend on your feet to get a better calorie estimate.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp pain in your lower back that worsens the longer you stand.
- Numbness or tingling traveling down your legs to your feet.
- Feeling dizzy or lightheaded when you transition from sitting to standing.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.