Standing Desk Height Calculator
Enter your height and the calculator gives you three numbers: the desk height when standing, the desk height when seated, and the chair height that goes with it.
Numbers are a starting point. Set the desk to the calculated height, then adjust by what your elbows tell you — see the method below.
How the numbers are derived
The calculator uses three proportions that hold reasonably well across adult body types:
| Measure | Ratio to body height | What it represents |
|---|---|---|
| Standing desk height | 0.618 | Elbow height with arms relaxed — where your forearms sit parallel to the floor |
| Seated desk height | 0.450 | Elbow height while seated with feet flat |
| Chair seat height | 0.250 | Popliteal height — the crease behind your knee |
These are population averages, not individual measurements. Limb length varies, which is why the calculator gives a starting point rather than a final answer.
The measurement that beats any calculator
If you only do one thing, do this instead of trusting the number:
Stand at the desk with your arms hanging down. Bend your elbows to 90 degrees. The desk surface should be exactly where your forearms are.
If your forearms sit above the desk, the desk is too low — your shoulders will round forward. If they sit below it, the desk is too high — your shoulders will creep up toward your ears, which is the single most common cause of standing-desk neck pain.
Why "one height for both" does not work
Seated and standing elbow heights differ by roughly 25–30 cm for an adult. If your desk only has one memorised setting and you use it for both, one of the two postures will be wrong by a significant margin.
Most electric desks store three or four presets. Use them properly:
Preset 1 — standing height from the calculator above
Preset 2 — seated height from the calculator
Preset 3 — a "perch" height, roughly halfway between the two, for leaning rather than sitting
Three things the calculator cannot know
Your monitor height. A correct desk with a low monitor still produces a hunched posture, because you will lean toward the screen. Top of the screen should be at or slightly below eye level when you sit and stand.
Your shoes. Add 2–3 cm for typical indoor shoes. Working in socks? Subtract it.
Your floor. An anti-fatigue mat adds 2–3 cm of standing height, which means your standing preset is effectively too low by that amount. Either account for it or recalibrate after adding the mat.
Frequently asked questions
What is the correct standing desk height?
Arms hanging relaxed, elbows at roughly 90 degrees with hands on the keyboard, forearms parallel to the floor. For most people that is about 61 to 64 percent of body height. If your desk measures that but your elbows disagree, trust your elbows.
Should the measurement include shoes?
Yes. Measure in the shoes you actually work in, or add 2–3 cm. Barefoot measurements set the desk 2–3 cm too low.
Why does the calculated height feel too high?
Three common causes: a thick desktop or keyboard tray adding hidden height, a monitor placed too low so you lean forward, or a mat that compresses unevenly. Check the height of the surface your hands actually rest on.
Does this work for a treadmill desk?
Partly. Walking raises your effective elbow height slightly and adds motion, so start 2–3 cm lower than the calculated standing height and adjust. Treadmill desks also need a longer adjustment period than static standing.