How this calculator works
A MET, or metabolic equivalent of task, compares an activity with resting metabolism. One MET is about 3.5 millilitres of oxygen per kilogram of body mass per minute, and a litre of oxygen releases roughly 5 kilocalories. The 2011 Adult Compendium of Physical Activities lists standing quietly at 1.3 METs, standing while fidgeting at 1.5 METs and sitting quietly at 1.0 MET. The calculator converts the chosen MET, body mass and duration into kilocalories. The result is gross energy use, so it includes the energy you would have spent at rest during the same period. The comparison subtracts the sitting value to show the extra cost of standing rather than sitting.
Formula
kcal per minute = MET x 3.5 x body mass (kg) / 200. Total standing calories = kcal per minute x minutes. Extra over sitting = (standing MET - 1.0) x 3.5 x body mass / 200 x minutes.
Worked example
A 75 kg person stands quietly for 60 minutes at 1.3 METs: 1.3 x 3.5 x 75 / 200 = 1.706 kcal/min, or 102.4 kcal for the hour. Sitting quietly for the same hour at 1.0 MET is 78.75 kcal, so standing rather than sitting uses about 23.6 kcal more. Standing and fidgeting at 1.5 METs raises the hourly total to 118.1 kcal.
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Frequently asked questions
Does standing burn more calories than sitting?
Yes, but only slightly. The Compendium gives standing quietly 1.3 METs and sitting quietly 1.0 MET, so standing costs about 30 percent more than sitting for the same time. The absolute difference is small because both activities are close to resting metabolism.
Why is the extra calorie figure different from the total?
The total is gross energy use and includes resting metabolism. The extra figure subtracts the energy you would have used sitting quietly, so it isolates the cost of the change in posture.
Does fidgeting really change the answer?
It can. The Compendium lists standing and fidgeting at 1.5 METs, higher than standing quietly at 1.3. Small movements add up over a long period, though the estimate still describes an average person rather than your exact posture.
Should I use this to plan weight loss?
No. It estimates energy expenditure for a period of standing, not a weight-loss plan. Body mass also changes with food, water, glycogen and appetite, so treat the calorie figure as one input rather than a prediction.