Sitting Calories Burned Calculator
Calculate how many calories you burn while sitting
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Calories Burned Sitting
Calories by Duration (70 kg / 154 lbs)
| Duration | Quiet | Desk | Meeting | Active |
|---|---|---|---|---|
| 1 hr | 64 | 74 | 88 | 98 |
| 2 hrs | 127 | 147 | 176 | 196 |
| 4 hrs | 255 | 294 | 353 | 392 |
| 8 hrs | 510 | 588 | 706 | 784 |
Calories by Weight (1 hr desk work)
120 lbs (54 kg)
57 cal
140 lbs (64 kg)
68 cal
160 lbs (73 kg)
77 cal
180 lbs (82 kg)
87 cal
200 lbs (91 kg)
97 cal
220 lbs (100 kg)
106 cal
Sitting vs Other Activities (1 hr, 70 kg)
| Activity | Calories |
|---|---|
| 🪑Sitting (Desk Work) | 74 |
| 🧍Standing (Light) | 122 |
| 🚶Walking (2 mph) | 184 |
| 😴Sleeping | 46 |
Source: MET values from 2024 Compendium of Physical Activities
How Many Calories Does Sitting Burn?
Quick Answer: Sitting burns approximately 60-100 calories per hour for a 155-pound person depending on activity level.
Sitting is the lowest calorie-burning waking activity. While your body still burns calories for basic functions, prolonged sitting is associated with health risks. Take regular breaks to move.
Tips for Reducing Sitting Time
- Take breaks: Stand every 30 minutes
- Walking meetings: Discuss while walking
- Standing desk: Alternate sitting and standing
- Active sitting: Use an exercise ball or wobble cushion
