Estimate calories burned while standing vs. sitting
Male
Female
Relaxed Standing (MET 1.3)
Active Standing/Working (MET 1.8)
Strenuous/Lifting while Standing (MET 2.3)
Basal Metabolic Rate (BMR):0 kcal/day
Calories Burned Sitting (Same Duration):0 kcal
Calories Burned Standing:0 kcal
Extra Calories Burned:+0 kcal
Understanding Standing Metabolic Rate
The Standing Metabolic Rate (SMR) refers to the energy expenditure of the human body while maintaining an upright, standing position. Unlike the Basal Metabolic Rate (BMR), which calculates energy burn at complete rest, SMR accounts for the muscular engagement required to balance, support weight, and maintain posture against gravity.
Why Standing Burns More Than Sitting
When you transition from a seated to a standing position, your body engages large muscle groups in the legs, back, and core. This engagement requires more oxygen and energy (calories). This difference is measured using METs (Metabolic Equivalents of Task).
Sitting quietly: Approximately 1.0 to 1.3 METs.
Standing quietly: Approximately 1.3 to 1.5 METs.
Active Standing (e.g., at a standing desk): Approximately 1.8 to 2.3 METs.
How This Calculator Works
This calculator utilizes the Mifflin-St Jeor equation, widely considered the most accurate formula for calculating BMR in clinical settings. The process is as follows:
BMR Calculation: We determine your daily caloric needs at rest based on your gender, weight, height, and age.
Hourly Rate: Your BMR is divided to find your per-minute burn rate at rest.
Activity Multiplier: We apply the MET value associated with your standing intensity to calculate the total burn for the specified duration.
Benefits of Increasing Standing Time
While the difference in calories per minute may seem small, the cumulative effect of standing for 2-3 hours a day can be significant. Standing more frequently can improve blood sugar regulation, increase NEAT (Non-Exercise Activity Thermogenesis), and reduce the risk of cardiovascular issues associated with a sedentary lifestyle.
Accuracy of Results
Note that metabolic rates vary between individuals due to muscle mass, genetics, and thyroid health. This calculator provides an estimation based on standard medical formulas. For active standing, fidgeting or moving slightly while standing will increase the calorie burn closer to the higher MET values (1.8+).
function toggleUnits() {
var metricInputs = document.getElementById('metric-inputs');
var imperialInputs = document.getElementById('imperial-inputs');
var isMetric = document.getElementById('unit-metric').checked;
if (isMetric) {
metricInputs.style.display = 'flex';
imperialInputs.style.display = 'none';
imperialInputs.classList.add('hidden');
metricInputs.classList.remove('hidden');
} else {
metricInputs.style.display = 'none';
imperialInputs.style.display = 'flex';
metricInputs.classList.add('hidden');
imperialInputs.classList.remove('hidden');
}
}
function calculateSMR() {
// Inputs
var gender = document.getElementById('smr-gender').value;
var age = parseFloat(document.getElementById('smr-age').value);
var duration = parseFloat(document.getElementById('smr-duration').value);
var metStanding = parseFloat(document.getElementById('smr-intensity').value);
var isMetric = document.getElementById('unit-metric').checked;
var weightKg = 0;
var heightCm = 0;
// Validation & Conversion
if (isNaN(age) || isNaN(duration) || duration <= 0 || age <= 0) {
alert("Please enter valid age and duration.");
return;
}
if (isMetric) {
weightKg = parseFloat(document.getElementById('smr-weight-kg').value);
heightCm = parseFloat(document.getElementById('smr-height-cm').value);
} else {
var weightLbs = parseFloat(document.getElementById('smr-weight-lbs').value);
var heightFt = parseFloat(document.getElementById('smr-height-ft').value);
var heightIn = parseFloat(document.getElementById('smr-height-in').value);
// Default 0 for empty inches if feet are provided
if (isNaN(heightIn)) heightIn = 0;
if (!isNaN(weightLbs)) weightKg = weightLbs / 2.20462;
if (!isNaN(heightFt)) heightCm = ((heightFt * 12) + heightIn) * 2.54;
}
if (isNaN(weightKg) || isNaN(heightCm) || weightKg <= 0 || heightCm <= 0) {
alert("Please enter valid weight and height.");
return;
}
// Mifflin-St Jeor Equation for BMR
var bmr = 0;
if (gender === 'male') {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161;
}
// BMR is calories per day (24 hours = 1440 minutes)
var caloriesPerMinuteRest = bmr / 1440;
// MET Calculations
// Sitting usually defined as 1.2 to 1.3 METs for office work, or 1.0 for complete rest.
// We will compare against "Sitting working" (approx 1.3 MET) vs Standing working.
// However, standard comparison usually uses 1.2 for sitting.
var metSitting = 1.2;
var caloriesStanding = caloriesPerMinuteRest * metStanding * duration;
var caloriesSitting = caloriesPerMinuteRest * metSitting * duration;
var diff = caloriesStanding – caloriesSitting;
// Display Results
document.getElementById('res-bmr').innerHTML = Math.round(bmr).toLocaleString() + ' kcal/day';
document.getElementById('res-sitting').innerHTML = Math.round(caloriesSitting) + ' kcal';
document.getElementById('res-standing').innerHTML = Math.round(caloriesStanding) + ' kcal';
document.getElementById('res-diff').innerHTML = '+' + Math.round(diff) + ' kcal';
document.getElementById('smr-result').style.display = 'block';
}