How many calories do you burn sitting in a chair all day?

October 31, 2025 •

4 min read

According to the Cleveland Clinic, your body never stops burning calories, even when at rest. So, how many calories do you burn sitting in a chair all day? The precise number is different for everyone, but the bulk of your caloric expenditure comes from your basal metabolic rate (BMR), a significant portion of which is used while sitting.

Quick Summary

The number of calories burned while sitting depends on your individual basal metabolic rate (BMR), which is influenced by factors like age, sex, weight, and muscle mass. You can increase your total daily calorie expenditure by incorporating more non-exercise activity thermogenesis (NEAT), such as fidgeting and using a standing desk.

Key Points

Basal Metabolic Rate (BMR) is Key: The number of calories burned while sitting is determined by your BMR, which accounts for 60-70% of your total daily energy expenditure.
Fidgeting Adds Up: Non-exercise activity thermogenesis (NEAT), like fidgeting, can burn up to 350 extra calories per day for some individuals.
Standing Burns More: Simply standing burns more calories than sitting. One study showed standing for six hours a day burns an extra 54 calories.
Prolonged Sitting is Risky: Extended sedentary time is linked to serious health risks, including heart disease, type 2 diabetes, and certain cancers.
Movement Mitigates Risk: Breaking up sitting time with movement—even just standing or stretching—can help mitigate the negative health effects of a sedentary lifestyle.
Muscle Mass Boosts BMR: Because muscle tissue is more metabolically active than fat, increasing and preserving lean muscle mass can naturally raise your BMR.
Active Sitting is an Option: Using a stability ball instead of a regular chair engages your core muscles and increases your calorie expenditure while sitting.

Your Body Burns Calories Even When You're Inactive

It's a common misconception that you only burn calories when exercising. In reality, your body is constantly expending energy just to perform its most basic, life-sustaining functions, such as breathing, blood circulation, and cell production. This is known as your basal metabolic rate (BMR), and it accounts for 60-70% of your total daily energy expenditure. When you are sitting in a chair all day, your calorie burn is primarily a reflection of this BMR.

For a 155-pound sedentary person, the hourly calorie burn from sitting is approximately 79 to 95 calories. However, this is just a general estimate. Your personal BMR and the total number of calories you burn daily are determined by several factors, which is why a sedentary 20-year-old male might burn over 2,000 calories a day, while a sedentary 50-year-old female might burn around 1,400 to 1,500 calories.

Factors Affecting Your Calorie Burn While Sitting

Body Size: A larger body has more tissue to sustain, which requires more energy and results in a higher BMR.
Muscle Mass: Muscle tissue burns significantly more calories at rest than body fat. Therefore, individuals with more lean muscle mass will have a higher BMR.
Age: As you age, your metabolism naturally slows down. This is mainly due to the gradual loss of muscle mass over time.
Sex: Males generally have a higher BMR than females due to a typically larger body size and more muscle mass.
Genetics: Your metabolic rate is partly determined by your genetic makeup.

Understanding Non-Exercise Activity Thermogenesis (NEAT)

While your BMR is the main driver of calorie burn when sedentary, a lesser-known but powerful factor is non-exercise activity thermogenesis, or NEAT. NEAT encompasses all the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. This includes walking, cooking, yard work, and—most importantly for a desk-bound person—fidgeting.

How to Increase NEAT While Staying Seated

Small, almost unconscious movements can significantly boost your daily calorie expenditure. Here are some easy ways to increase your NEAT while seated:

Fidgeting: Tapping your feet, jiggling your leg, or shifting your weight can burn extra calories. One study estimated that fidgeting could burn up to 350 extra calories per day.
Active Sitting: Replacing a standard office chair with a balance ball requires you to constantly engage your core muscles to stay stable, boosting your calorie burn.
Desk Exercises: Perform simple movements while sitting, such as knee lifts, abdominal squeezes, or squeezing your glutes. These small bursts of activity add up throughout the day.
Practice Good Posture: Maintaining good posture requires engaging your core and back muscles, which burns more calories than slouching.

Comparison: Sedentary vs. Slightly Active Calorie Burn

While sitting burns calories, incorporating even small amounts of movement dramatically increases your total energy expenditure. The difference may seem minor on an hourly basis, but it accumulates over time, making a significant impact on your overall health and weight management.


Activity Type	Hourly Calories Burned (Approximate)	Additional Benefits
Sitting	79–95 calories	Minimal. Can contribute to health risks over time.
Standing	87–113 calories	Improves circulation, reduces back pain, and boosts productivity.
Fidgeting	Adds up to 350 calories per day for some individuals.	Can increase aerobic capacity and aid weight management.
Using a Balance Ball	Higher than standard sitting (core engagement).	Strengthens core, improves posture, and enhances balance.

Health Risks of Prolonged Sitting

Beyond the low calorie burn, spending too much time sitting is linked to numerous serious health problems, even for those who exercise regularly. The phrase "sitting is the new smoking" highlights the significant risks associated with a sedentary lifestyle. The World Health Organization (WHO) warns that insufficient physical activity contributes to millions of deaths annually.

Extended periods of sitting have been shown to reduce lipoprotein lipase activity, which can impair how your body processes fats and sugars. This can lead to:

Increased risk of heart disease
Higher risk of type 2 diabetes
Weight gain and obesity
Increased blood pressure and cholesterol
Higher risk of certain cancers, including colon, breast, and uterine cancer
Reduced bone density and increased risk of osteoporosis

Conclusion

While you do burn calories sitting in a chair all day, the amount is minimal and reflects only your basal metabolic rate. A sedentary lifestyle comes with significant health risks, emphasizing the importance of incorporating more movement into your daily routine. By understanding your BMR and harnessing the power of Non-Exercise Activity Thermogenesis (NEAT), you can take proactive steps to improve your health. Simple changes like fidgeting, using an active sitting device, and taking frequent breaks can make a meaningful difference. Ultimately, the goal is to break up your sitting time with periods of movement to boost your metabolism, mitigate health risks, and improve your overall well-being.

How to Calculate Your Basal Metabolic Rate (BMR)

For a more personalized estimate of your daily calorie needs, you can use the Harris-Benedict equation. After calculating your BMR, you can multiply it by an activity factor to determine your total daily energy expenditure based on your lifestyle.

For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Remember that this formula provides an estimate, and for personalized advice, it is always best to consult a healthcare professional. You can further adjust this number for your activity level:

Sedentary (little to no exercise): BMR x 1.2
Lightly Active (light exercise 1–3 days/week): BMR x 1.375
Moderately Active (moderate exercise 4–5 days/week): BMR x 1.55
Active (daily exercise): BMR x 1.725
Very Active (intense daily exercise): BMR x 1.9

Frequently Asked Questions

Yes, even when you are completely inactive, your body burns calories to perform basic, life-sustaining functions like breathing, circulating blood, and maintaining body temperature. This is known as your Basal Metabolic Rate (BMR).

On average, standing burns slightly more calories than sitting. For example, a 143-pound adult burns approximately 0.15 more calories per minute standing. This difference can add up to about 54 extra calories burned by standing for six hours instead of sitting.

Yes, you can increase your metabolic rate slightly while sitting by incorporating more Non-Exercise Activity Thermogenesis (NEAT). Simple actions like fidgeting, maintaining good posture, or performing small desk exercises can help boost your calorie burn.

A sedentary lifestyle is associated with significant health risks, including a higher risk of heart disease, type 2 diabetes, obesity, and certain types of cancer. It can also negatively impact your metabolism and increase inflammation.

Fidgeting and other non-exercise movement can burn a small but significant number of calories throughout the day. Some studies suggest that fidgeting could burn up to 350 extra calories daily, which could contribute to weight management over time.

Muscle mass is more metabolically active than body fat, meaning it burns more calories at rest. Individuals with more lean muscle mass have a higher Basal Metabolic Rate (BMR), so building muscle through resistance training can help increase your calorie burn even when sitting.

The most beneficial approach is to alternate between sitting and standing throughout the day. While standing burns more calories than sitting, prolonged standing can also lead to discomfort. A sit-stand desk that allows for frequent changes in position is ideal for maximizing benefits and minimizing risks.