Sedentary Calories Burned Calculator
Here’s a comprehensive table summarizing all you need to know about calories burned during sedentary activities:
Calories Burned During Sedentary Activities
| Activity | Calories Burned (kcal/hr) | METs | Notes |
|---|---|---|---|
| Sleeping | 40-55 | 0.95 | Varies based on individual factors3 |
| Reclining (preprandial) | 51.6 | 0.82 | Based on 60 kg person1 |
| Reclining (postprandial) | 60.6 | 0.97 | Slight increase due to digestion1 |
| Sitting quietly | 60-77 | 1.0-1.3 | Varies based on body weight24 |
| Watching TV | 64.8 | 1.03 | Based on 60 kg person1 |
| Reading | 64.8 | 1.04 | Similar to watching TV1 |
| Typing/Computer work | 66.6 | 1.06 | Slightly higher than passive sitting12 |
| Light office work | 56-67 | ~1.1 | For 125-150 lb person2 |
| Standing quietly | 66-88 | 1.2-1.5 | Higher than sitting24 |
Key points to remember:
- Basal Metabolic Rate (BMR) accounts for about 2/3 of total daily calorie burn3.
- Sedentary activities generally fall between 1.0-1.5 METs1.
- Calorie burn increases slightly after eating due to the thermic effect of food1.
- Fidgeting can increase calorie burn by up to 350 calories per day3.
- Standing burns more calories than sitting, even when remaining still24.
- Individual factors like body weight, age, and muscle mass affect calorie burn23.
- For a typical sedentary person, total daily calorie burn is estimated around 2,700-2,800 kcal4.
To increase calorie burn without formal exercise:
- Stand more often
- Incorporate more movement into daily routines (e.g., taking stairs, parking farther away)
- Engage in non-exercise activity thermogenesis (NEAT) like fidgeting or pacing34
Remember, while these figures provide a general guide, individual calorie burn can vary significantly based on personal factors and should not be considered exact for everyone.