In today's world where many of us sit a lot, health experts worry about the problems that come with sitting for long periods. As a result, people are looking for alternatives, like standing desks or taking more active breaks during the day. But how much does standing actually help burn calories? Can just being on your feet really make a positive difference to your health?

Let's explore the science of standing versus sitting. Although the difference in calories burned between standing and sitting is small, adding more movement to your day can lead to important health benefits.

Calories Burned Standing vs. Sitting

Your body uses calories even when you're resting to keep important functions going, like breathing, your heartbeat, blood flow, digestion, and basic cell activities. When you use your muscles, you need more energy and burn more calories.

At first glance, standing might not seem like much of a workout. You’re not sweating, your heart rate isn't elevated, and you're not out of breath. However, standing does engage more muscles than sitting, especially in the legs and core, and it requires your body to expend slightly more energy.

According to a 2016 study published in the journal Mayo Clinic Proceedings, standing burns about 0.15 more calories per minute than sitting. That means:

Sitting: ~80 calories/hour

Standing: ~88–90 calories/hour

Here's a simpler way to understand how many calories you burn sitting vs. standing:

If you weigh less than 130 pounds: Sitting burns around 100 calories per hour, while standing burns about 130 calories. Standing burns 30 more calories.

If you weigh less than 150 pounds: Sitting burns about 115 calories per hour, while standing burns around 150 calories. Standing burns 35 extra calories.

If you weigh less than 200 pounds: Sitting burns about 150 calories per hour, while standing burns about 200 calories. Standing burns 50 more calories.

In simple terms, standing uses more energy than sitting, and if you weigh more, the difference is even bigger.

Standing for an extra 3 hours each day can help you burn a few more calories. It's not a huge amount, maybe 24-30 calories per day, or 100-150 per workweek. But over a year, this could lead to losing around 5-7 pounds of fat.

Dr. James Levine, a well-known professor at the Mayo Clinic and a key researcher on sitting too much, makes a striking comparison: “Sitting is the new smoking.” He points out that sitting too much can lead to various health problems, including obesity, diabetes, heart disease, and even a shorter life. The main issue is the need to reduce the time spent sitting by getting up and moving around more.

Standing by itself won't take the place of exercise, but it can help boost the calories you burn in your daily activities, known as non-exercise activity thermogenesis (NEAT).

If you sit at a desk for work, you could try a standing desk. Or, get a desk that can move up and down so you can stand or sit while you work.

Burning Calories Through Exercise

To put standing into context, it's helpful to compare it to actual exercise. Physical activity significantly increases calorie burn compared to sedentary behaviors. For example:

Walking at a moderate pace (~3 mph): ~210–250 calories/hour

Light cycling: ~300–400 calories/hour

Running (6 mph): ~600–700+ calories/hour

These activities also improve cardiovascular health, strengthen muscles, and increase endurance, which standing alone doesn’t achieve.

That said, experts agree that the goal isn’t to substitute exercise with standing—it’s about finding a healthy balance. By replacing long sitting sessions with periods of standing and light movement, you’re making small, cumulative changes that benefit long-term health.

How much exercise do you need? The Centers for Disease Control and Prevention (CDC) suggests that adults get 150 minutes of moderate to intense exercise each week. This can be broken down to 30 minutes a day, five days a week. They also recommend doing muscle-strengthening exercises at least two times a week.

Health Risks of Being Sedentary

The risks of prolonged sitting go far beyond weight gain. A sedentary lifestyle has been associated with:

Higher risk of type 2 diabetes: Sitting for long periods affects insulin sensitivity and glucose metabolism. Just breaking up sitting time with brief periods of standing or walking can improve blood sugar levels.

Back and posture problems: Sitting compresses the spine and can lead to poor posture and chronic pain, especially without proper ergonomics.

Mental health concerns: Extended sitting has been linked with increased risk of anxiety and depression. Physical activity—even light movement—has mood-boosting effects.

Dr. Emma Wilmot, a researcher at the University of Leicester, emphasizes: “Even if you meet the physical activity guidelines, sitting for long periods can still negatively impact your health. Breaking up sedentary time is essential.”

The CDC says that starting an exercise program can greatly improve your health. It helps make your bones and muscles stronger, improves your heart and lung health, helps you lose extra weight, and can even make you feel happier and think better.

Before beginning any exercise regime if you have been sedentary or have health conditions, check with your healthcare provider before you start.

Increasing Your Daily Activity and Reducing Sedentary

If you don't feel like exercising, just try to move around more often. Instead of sitting or standing still for a long time, walk around your house, office, or school during breaks. Moving a little bit burns more calories than staying still.

Walking up stairs burns twice as many calories as walking on flat ground. Cleaning the kitchen burns 3.3 times more energy than lying on the couch watching TV.

Tracking devices and smartwatches can remind you to move if you’ve been sitting too long. They help you set goals for standing, moving, and exercising. If you lose track of time while working or relaxing, these devices can encourage you to get up and be active to burn more calories.

These devices help you set a daily activity goal, like how many steps to take, how many active minutes to get, or how many calories to burn. Having a goal can encourage you to find more ways to stay active during the day.

Summary

So, does standing really burn more calories than sitting? Yes—slightly. But more importantly, standing helps break the harmful pattern of prolonged sitting and contributes to better posture, circulation, and overall health.

Here’s the key takeaway: standing alone won’t make a massive impact on weight loss, but combined with other small, frequent movements and exercise, it helps form a foundation for a more active lifestyle. Think of it as one tool in your toolkit—not the whole solution.

Experts universally agree that reducing sedentary behavior is vital. As Dr. Levine puts it,

“We don’t need to exercise more—we need to sit less.”

So the next time you're tempted to sit through another hour-long meeting or binge-watch a series uninterrupted, consider standing up. Your body will thank you.