# How many calories do I burn sitting?

## You can burn 36–143 calories sitting for 30 minutes.

It depends how much you weigh and if you are sitting quietly or doing light office work. Below is an estimate of how many calories you can burn sitting for 30 minutes.

You are always burning calories, whether you are sleeping, sitting, standing, or exercising.

#### Sitting quietly (watching TV or reading)

• If you weigh 150 lbs, you can burn approximately 36 calories sitting for 30 minutes.
• If you weigh 200 lbs, you can burn approximately 48 calories sitting for 30 minutes.
• If you weigh 250 lbs, you can burn approximately 60 calories sitting for 30 minutes.
• If you weigh 300 lbs, you can burn approximately 72 calories sitting for 30 minutes.
• If you weigh 350 lbs, you can burn approximately 84 calories sitting for 30 minutes.
• If you weigh 400 lbs, you can burn approximately 96 calories sitting for 30 minutes.

You will burn the same number of calories lying quietly reading or watching TV as you would sitting quietly.

#### Sitting with light activity (office work)

Other light activities include eating, talking, or sitting at a sporting event.

• If you weigh 150 lbs, you can burn approximately 54 calories sitting for 30 minutes.
• If you weigh 200 lbs, you can burn approximately 72 calories sitting for 30 minutes.
• If you weigh 250 lbs, you can burn approximately 90 calories sitting for 30 minutes.
• If you weigh 300 lbs, you can burn approximately 107 calories sitting for 30 minutes.
• If you weigh 350 lbs, you can burn approximately 125 calories sitting for 30 minutes.
• If you weigh 400 lbs, you can burn approximately 143 calories sitting for 30 minutes.
Source:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute