The amount of energy your body uses while standing for six hours is highly variable and impossible to state with a single, precise number. The change from sitting to standing represents a shift from a sedentary state to one of light activity, which increases your overall energy expenditure. While standing does burn more calories than sitting, the difference is modest and depends entirely on individual biology and behavior.
Understanding Metabolic Equivalents
To measure the energy used during activities like sitting or standing, researchers use the Metabolic Equivalent of Task (MET). One MET represents your Resting Metabolic Rate (RMR), which is the energy your body expends to maintain basic life functions while at rest.
The MET value of an activity is a ratio showing how many times more energy is expended compared to a resting state. For example, sitting quietly is assigned a MET value of approximately 1.0 to 1.5, meaning it requires slightly more energy than lying still. Standing still is rated slightly higher, often between 1.5 and 2.0 METs, because it requires the continuous engagement of core and postural muscles to maintain an upright position.
Calorie Expenditure Over Six Hours
The difference in energy expenditure between sitting and standing is measurable, but relatively small on an hourly basis. Studies indicate that an average adult weighing approximately 150 pounds (68 kilograms) burns roughly 10 to 30 additional calories per hour when standing compared to sitting. This is because standing requires the activation of muscles in the legs, back, and core, demanding a continuous, albeit low-level, energy supply for postural stability.
Over a six-hour period, this small hourly difference accumulates to an estimated additional burn of 60 to 180 calories above the calories burned while sitting. For a heavier individual, this number will be higher, potentially reaching 200 to 300 additional calories over six hours, due to the increased energy required to support a larger body mass.
Key Factors Influencing Calorie Burn
Body mass is the most significant factor, as a heavier person must expend more energy to maintain any given posture, including standing. This is why two people performing the same task can have different calorie totals.
Muscle mass also plays a role because muscle tissue is more metabolically active than fat tissue, even at rest, contributing to a slightly higher baseline energy demand. The most variable factor, however, is Non-Exercise Activity Thermogenesis (NEAT), which includes all the calories burned outside of sleeping, eating, or structured exercise. NEAT encompasses subtle movements like fidgeting, shifting weight, tapping your foot, or pacing, which can dramatically increase the MET value of standing time.
Integrating Standing into Daily Activity
The modest calorie difference gained from standing for six hours is most significant when viewed in the context of your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories your body burns in a 24-hour cycle, composed of resting metabolism, physical activity, and the energy used for food digestion. Incorporating standing into your routine prevents long periods of absolute inactivity, which can lower your overall TDEE.
The benefit of standing is not the immediate, large calorie deficit, but its ability to raise your baseline energy expenditure consistently over weeks and months. This sustained increase in NEAT helps prevent the metabolic slowdown associated with prolonged sitting and contributes to better long-term health outcomes. By swapping six hours of sitting for standing, you are essentially making your day-to-day life less sedentary.