A calorie is a fundamental unit of energy required to fuel all bodily functions, from basic cellular processes to intense physical activity. Typing does burn calories because any activity involving muscle contraction or cognitive effort requires energy expenditure. However, the energy used for typing is minimal and is classified as a very low-level activity within the overall spectrum of daily energy use.
The Difference Between BMR and Activity Expenditure
The body’s total energy expenditure is divided into several components, the largest of which is the Basal Metabolic Rate (BMR). BMR is the baseline energy required to sustain life at complete rest, accounting for functions like breathing, blood circulation, and the maintenance of organ systems. This represents the vast majority of the calories burned by the body each day.
Any movement or task performed above this resting state falls under Activity Energy Expenditure (AEE). Typing, sitting, or standing are all forms of AEE, though they require very little effort. Typing adds only a negligible amount of energy expenditure above the BMR.
How Calorie Burn is Calculated for Typing
The intensity of an activity is quantified using Metabolic Equivalent of Task (MET) values. A MET value expresses the energy cost of an activity as a ratio of the energy expended while sitting quietly, where one MET is the resting metabolic rate. For example, an activity with a MET value of 2.0 burns roughly twice the calories of sitting still.
Moderate typing and desk work are assigned a low MET value, often around 1.3. This means typing burns only 30% more energy than the body expends while at rest. To estimate the actual calories burned, the MET value is combined with the individual’s body weight, since a heavier person requires more energy to move their mass.
The approximate calculation uses the MET value multiplied by a constant and the person’s weight in kilograms. For an adult weighing 70 kilograms, typing at a 1.3 MET level burns approximately 95 calories per hour. A person weighing 90 kilograms performing the same task would burn closer to 123 calories in an hour. These figures illustrate that while typing burns calories, the rate is modest.
Boosting Energy Use During Sedentary Work
Individuals can slightly increase their AEE during desk work by incorporating subtle changes that elevate the required MET level above the standard typing rate. This can be achieved through several methods:
- Maintaining a more engaged and upright posture, rather than slouching, which requires continuous muscle engagement in the core and back.
- Substituting a traditional office chair with a balance or stability ball to force the engagement of stabilizing muscles.
- Incorporating non-exercise activity thermogenesis (NEAT), such as fidgeting, shifting position frequently, or pacing the room while on a phone call.
- Utilizing a standing desk for portions of the day, which increases the MET value compared to sitting.