Ergonomic Desk Height Calculator (Sitting & Standing)
Why desk height matters (and what this calculator does)
Desk height is one of the biggest drivers of comfort at a computer workstation because it strongly affects shoulder position, elbow angle, wrist posture, and how much you have to reach for the keyboard/mouse. If the surface is too high, people often shrug their shoulders or bend their wrists upward; if it’s too low, people tend to slouch, round the upper back, or push the head forward—patterns commonly associated with neck, shoulder, and forearm discomfort over time.
This calculator provides a starting-point desk height based on your overall height and whether you’re setting up for sitting or standing. It uses simple ergonomic ratios to estimate a desk height that often places the work surface near elbow level—an approach that is easy to apply and works reasonably well for many people. After you get the number, use the adjustment checklist below to fine-tune for your body proportions, chair, footwear, and the type of work you do.
How to use the calculator
- Measure your height (see tips below). Enter it in inches.
- Select your target setup: Sitting Desk or Standing Desk.
- Click Calculate to see your recommended desk height in inches and centimeters.
- Use the fine-tuning checklist and quick reference table to dial in comfort.
How to measure for best accuracy
- Height: Stand tall against a wall with your normal posture. Measure without shoes if possible, or be consistent about footwear if you’ll stand while wearing shoes.
- Standing reality check: Your ideal standing desk height is influenced by your elbow height (floor-to-elbow). Two people with the same overall height can have different elbow heights due to arm/torso proportions—so treat the output as a starting estimate.
- Sitting reality check: Your chair height and whether your feet are supported (floor or footrest) changes your elbow height when seated. If your chair is high and your feet dangle, your desk may feel “too high” even if the formula says it’s fine.
Method and formula (with MathML)
The calculator estimates desk height as a fixed fraction of your overall height:
Where the ratio is:
- Sitting: Ratio = 0.29
- Standing: Ratio = 0.62
These ratios are intended to approximate a surface height that supports a relaxed shoulder position and an elbow angle around 90° (give or take) when your hands are on the keyboard or work surface.
Quick reference: sitting vs. standing setup
Use this table as a quick “does this make sense?” check after you calculate.
| Setup | Primary goal | Desk height cue | Common comfort checks |
|---|---|---|---|
| Sitting desk | Neutral shoulders, elbows near 90° while seated | Desk near seated elbow height (with shoulders relaxed) | Forearms roughly level; wrists not bent up; shoulders not raised |
| Standing desk | Neutral shoulders, elbows slightly open (about 90–110°) | Desk near standing elbow height | No leaning; wrists neutral; screen at comfortable eye level |
| Keyboard tray (if used) | Reduce wrist extension and shoulder elevation | Tray typically sits lower than desktop | May allow a slightly higher desk while keeping hands lower |
Worked examples
Example 1: 5'6" (66 in) user
- Sitting desk: 66 × 0.29 = 19.1 in (≈ 48.5 cm)
- Standing desk: 66 × 0.62 = 40.9 in (≈ 103.9 cm)
Interpretation: The standing value often lands in a realistic range for many adjustable standing desks. The seated value can be low for a fixed desk; in real setups, chair height, keyboard trays, and arm length can move the “best” number up or down. If your result feels low but your shoulders feel relaxed and wrists are neutral, that’s a good sign.
Example 2: 6'1" (73 in) user
- Sitting desk: 73 × 0.29 = 21.2 in (≈ 53.8 cm)
- Standing desk: 73 × 0.62 = 45.3 in (≈ 115.1 cm)
Fine-tuning checklist (make the number work in real life)
For sitting
- Chair first: Adjust chair height so your feet are supported (floor or footrest) and thighs are reasonably level. Then set desk/keyboard height to match your elbows.
- Elbows and shoulders: Shoulders relaxed (not shrugged). Elbows close to your sides. If you feel upper-trap tension, the desk/keyboard is likely too high.
- Wrists: Keep wrists neutral while typing/mousing. If wrists bend upward, lower keyboard/mouse (tray helps).
For standing
- Footwear matters: Shoes can add 0.5–1.5 in (1–4 cm) and change how the desk feels.
- Don’t lock knees: Stand tall but relaxed. Consider a small footrest/rail so you can alternate a foot up.
- Mouse/keyboard height: If your mouse hand feels “lifted,” lower the surface slightly or use a separate keyboard/mouse platform.
Monitor placement (applies to both)
- Height: A common starting point is the top of the screen near eye level, with a slight downward gaze to the center of the screen.
- Distance: Roughly an arm’s length away is a common baseline; adjust for vision and screen size.
Assumptions & limitations (important)
- Rule-of-thumb ratios: Results are based on fixed height ratios (0.29 sitting, 0.62 standing). They do not directly use elbow height, seated knee height, or arm length.
- Body proportions vary: Long torso/short arms (or the reverse) can shift your ideal desk height noticeably even if overall height is the same.
- Task differences: Typing-heavy work often prefers a lower/neutral hand position; drawing, writing, or detailed assembly may feel better slightly higher.
- Equipment changes everything: Keyboard trays, thick desktops, chair armrests, monitor arms, and laptop stands can all change the best final setting.
- Not medical advice: If you have pain, numbness/tingling, or an injury, consider consulting a qualified clinician or ergonomics professional.
FAQ
Is desk height measured to the top of the desktop?
Yes—this calculator’s output is intended as a desktop surface height. If you use a keyboard tray, the tray height (where your hands actually work) can be lower than the desktop.
What if my desk is fixed and doesn’t match the result?
Adjust what you can: raise/lower the chair (and add a footrest if needed), use a keyboard tray, adjust monitor height with a stand/arm, and ensure your mouse is at the same height as your keyboard.
Should standing desk height be different when wearing shoes?
Often yes. If you stand in shoes most of the day, your effective height increases, so the desk may feel slightly low if set for barefoot measurements. Consistency is the key.
Why do my results seem low/high compared with “standard” desk heights?
Many desks are built to a one-size-fits-most height (often around 29–30 in / 74–76 cm). Your best ergonomic height depends on your elbow height in your real posture, which varies with chair height, limb proportions, and workstation accessories.
Next steps
Use the calculated number as your baseline, then adjust in small steps (about 0.5 in / 1 cm) until your shoulders relax and your wrists stay neutral. The best setting is the one you can maintain comfortably for long periods—especially when you alternate between sitting and standing.