Our bodies are always burning energy, whether we’re moving or not. However, if you’re trying to lose weight, you may not be doing enough exercise to make a significant difference in the calories you burn in a day. In fact, research shows that 37% of adults aged 18-64 don’t meet the recommended activity levels.
Plus, most of us have jobs that involve sitting down for most of the day, and as studies have shown, this can make it difficult to lead an active lifestyle.
But here’s the question: could standing up more throughout our day (using a standing desk, for example) burn enough calories to make a real difference in weight loss? Let’s break it down.
How does our body burn calories when standing?
Just like how we need energy to metabolise protein, our bodies need calories to do everything — including standing still. Research, published in the Journal of Physical Activity and Health, shows that standing burns around 88 calories per hour, whereas sitting burns up to 80 calories per hour. The difference? 8 calories.
But when we add in exercise — like using a treadmill desk — our bodies will burn a whopping 210 calories per hour. This increased energy expenditure will also help to increase our overall metabolic rate, much like how protein increases the energy expenditure of our bodies.
Does standing burn more calories than sitting?
“The idea that standing burns more calories compared to sitting is technically correct, but the reality is a bit more nuanced. While standing does burn more calories, it’s not a dramatic difference on its own,” explains Jackson Anderson, a PT at Juniper.
“The real benefit of standing isn’t just in calorie burn but in how it encourages more movement throughout the day. When you’re on your feet, you’re more likely to fidget, pace or take small steps – and all of this contributes to overall energy expenditure.”
This type of movement falls under NEAT, which stands for Non-Exercise Activity Thermogenesis, and refers to the calories you burn through daily activities outside of your workouts.
“NEAT plays a crucial role in overall metabolism and long-term weight management. Small movements, such as tapping your foot, stretching or walking while talking on the phone, can add up significantly over time,” says Jackson.
“Incorporating more standing time into your routine can be a step toward a more active lifestyle, but it shouldn’t be mistaken for a replacement for exercise. The key to increasing calorie burn is movement—walking, stretching or even fidgeting can make a bigger impact over time than just standing still.
“While a standing desk or regular breaks from sitting can support better health, meaningful changes come from a combination of movement, strength training and cardiovascular activity.”
Science-backed ways to boost your daily calorie burn
Here are some science-backed ways to boost your daily calorie burn:
1. Engage in strength training
Like protein, muscle helps your body build and maintain muscle, and regular strength training also increases your resting metabolic rate, so that your body burns more calories throughout the day.
2. Stay hydrated
Like our bodies need essential amino acids, they need water too. Drinking 500 ml of water can increase your metabolic rate by as much as 30%.
3. Drink caffeine
Just like protein, caffeine can boost our body’s ability to burn calories when consumed without added sugar or cream.
4. Prioritise sleep
Sleep plays a bigger role in calorie burning and weight loss than you may think. Sleeping 7-9 hours every night helps us maintain our metabolism and hormones in their best shape.
5. Focus on protein
As we mentioned earlier, the more protein you consume, the more muscles you’ll maintain and the fuller you’ll feel, which helps with calorie management and weight loss.
6. Do some cardio
For example, if you weigh 85 kg, a 30-minute moderate jog will burn around 420 calories — which is a pretty big impact on your daily calorie balance.
Standing more throughout your day is an effective way to improve your overall health, but it’s not the whole picture when it comes to weight loss. Combine more movement with your diet and sleep, and you’ll be on your way to a more effective weight loss plan.
