Sitting Calories Burned Calculator
Discover how many calories your body burns while seated — from quiet rest to active office work.
Personalize
Your Results
764
Total Calories Burned
1.6
cal/hr
1.3
MET Score
624
MET·min
Food Equivalence
🍪
5.1
Cookies
🍎
25.5
Apple Slices
🍘
38.2
Crackers
🍵
382
Tea Cups
Projection: If You Do This Regularly
3x
1x3x5x7x
2,293
Weekly
9,930
Monthly
2.8 lbs
Fat Lost / Month
per session
Quick Answer: How many calories burned sitting? Sitting burns approximately 80-110 calories per hour. Over an 8-hour workday, that is 640-880 calories without moving from your desk.
How Many Calories Does Sitting Burn?
This calculator uses scientifically validated MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities to calculate accurate calorie burn estimates for sitting.
Benefits of Sitting
Baseline Metabolism
Brain Function
Rest & Recovery
Pro Tips
✓Stand for 5 min every 30 min
✓Consider a sit-stand desk
✓Fidget to boost NEAT
Sitting Burn Projections
Calories by Duration (70 kg / 154 lbs)
| Duration | Sitting Quie (1.3) | Sitting Read (1.3) | Office Work (1.5) | Active Meeti (1.8) |
|---|---|---|---|---|
| 1 hr | 80 | — | 92 | 110 |
| 2 hr | 159 | — | 184 | 221 |
| 4 hr | 319 | — | 368 | 441 |
| 8 hr | 637 | — | 735 | 882 |
| 12 hr | 956 | — | 1103 | 1323 |
Calories by Your Weight
120 lbs
567
EST. BURN
140 lbs
672
EST. BURN
160 lbs
767
EST. BURN
180 lbs
862
EST. BURN
200 lbs
957
EST. BURN
220 lbs
1050
EST. BURN
Sitting vs. Other Activities
Calorie Comparison (60 min, 70 kg)
Detailed Comparison
| 🪑Sitting (Office) | 735 cal |
| 🧍Standing (8 hrs) | 882 cal |
| 😴Sleeping (8 hrs) | 372 cal |
| 🚶Walking (1 hr) | 257 cal |
Data source: 2024 Revised Compendium of Physical Activities.
This calculator is for informational and personal journaling purposes only. It is not a substitute for professional guidance. Estimates are based on published MET values and may vary by individual.
