Calories Burned Sitting (computer work)
Sitting (computer work) (computer work) is rated 1.3 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned sitting (computer work) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 11 | 17 | 23 | 34 | 51 | 68 | 102 |
| 55 kg | 13 | 19 | 25 | 38 | 56 | 75 | 113 |
| 60 kg | 14 | 20 | 27 | 41 | 61 | 82 | 123 |
| 65 kg | 15 | 22 | 30 | 44 | 67 | 89 | 133 |
| 70 kg | 16 | 24 | 32 | 48 | 72 | 96 | 143 |
| 75 kg | 17 | 26 | 34 | 51 | 77 | 102 | 154 |
| 80 kg | 18 | 27 | 36 | 55 | 82 | 109 | 164 |
| 85 kg | 19 | 29 | 39 | 58 | 87 | 116 | 174 |
| 90 kg | 20 | 31 | 41 | 61 | 92 | 123 | 184 |
| 95 kg | 22 | 32 | 43 | 65 | 97 | 130 | 195 |
| 100 kg | 23 | 34 | 46 | 68 | 102 | 137 | 205 |
| 110 kg | 25 | 38 | 50 | 75 | 113 | 150 | 225 |
| 120 kg | 27 | 41 | 55 | 82 | 123 | 164 | 246 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of sitting (computer work) at 70 kg (48 kcal) is roughly 0.5 bananas, 0.2 chocolate bars or 0.3 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where sitting (computer work) fits in a plan
At 1.3 MET this is light activity: 150 minutes a week meets the WHO minimum. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Sitting (computer work) burn?
About 48 kcal for a 70 kg person, 61 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Sitting (computer work) burn?
Around 96 kcal at 70 kg. Sitting (computer work) is rated 1.3 MET (light intensity).
How long do I need to do Sitting (computer work) to burn 500 calories?
About 314 minutes at 70 kg, or 245 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Sitting (computer work) is 1.3 MET (computer work).
Is Sitting (computer work) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.