Sitting Calories Burned Calculator
Discover how many calories your body burns while seated — from quiet rest to active office work.
Your Results
Food Equivalence
Estimate based on population-average MET values (±15-20%). Individual results vary with body composition, fitness level, and environment.
Projection: If You Do This Regularly
per session
*Weight loss estimate uses the simplified 3,500 cal/lb rule, which tends to overestimate results over time due to metabolic adaptation.
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
Pro Tips
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
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 |
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.
