Estimate calories burned at office work sitting, standing or walking around the office from your weight and hours worked, or the time to burn a calorie target.
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How Office Work Calories Are Calculated
This calculator uses your body weight, the time spent working, and a task-level factor. Seated desk work is selected by default; you can also choose a standing meeting, standing desk work or slow walking around the office.
Calories Burned Office Work Formula
The formula used on this page is:
Variables:
- C = calories burned
- BWkg = body weight in kilograms
- H = hours of office work
- F = office work factor
- 1.365 = sitting desk work
- 1.89 = standing, light office tasks
- 2.415 = slow walking around the office
If you enter weight in pounds, the calculator converts it to kilograms automatically before applying the formula.
Typical Office Work Calorie Burn
Typical hourly calorie burn for a 155-pound person:
| Office work type | Calories burned per hour |
|---|---|
| Sitting desk work | 96 |
| Standing, light office tasks | 133 |
| Slow walking around the office | 170 |
What Counts as Office Work?
Office work includes typing, reading, computer use, phone calls, meetings, filing, printing, standing at a workstation, and short walking trips between desks, meeting rooms, or printers. Small changes in movement throughout the day can noticeably change the total calories burned.
How to Use the Calculator
- Enter your body weight and choose lb or kg.
- Enter the number of hours spent doing office work.
- Choose standing or walking under Office activity if your work includes them.
- Click Calculate to see your calories burned.
Example
A 180-pound person doing 4 hours of sitting desk work burns about 446 calories. If those same 4 hours are spent standing and doing light office tasks, the total rises to about 617 calories.
