Calories burned
sit to stand exercise
250 kcal / hour Sit to stand exercise burns approximately 250 calories per hour for a 70 kg (154 lb) adult, and 125 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 179 to 428 kcal.
It carries a MET value of 3.4 in the 2024 Adult Compendium of Physical Activities, which lists 2 measured variations of this activity from MET 2.8 to 4.
Calories burned sit to stand exercise by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else.
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 45 | 89 | 134 | 179 | 268 |
| 60 kg (132 lb) | 54 | 107 | 161 | 214 | 321 |
| 70 kg (154 lb) | 62 | 125 | 187 | 250 | 375 |
| 80 kg (176 lb) | 71 | 143 | 214 | 286 | 428 |
| 90 kg (198 lb) | 80 | 161 | 241 | 321 | 482 |
| 100 kg (220 lb) | 89 | 179 | 268 | 357 | 536 |
| 110 kg (243 lb) | 98 | 196 | 295 | 393 | 589 |
| 120 kg (265 lb) | 107 | 214 | 321 | 428 | 643 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
Every official intensity of sit to stand exercise
The Compendium lists 2 separate sit to stand exercise entries, each with its own measured MET value — from 2.8 to 4. Most calculators collapse all of this into one number. Pick the row that matches what you actually did.
| Variation | MET | kcal/hr at 70 kg | kcal/hr at 90 kg | Code |
|---|---|---|---|---|
| 6-12 times/min | 2.8 | 206 | 265 | 02340 |
| 18-24 times/min | 4 | 294 | 378 | 02344 |
Codes are 2024 Adult Compendium activity codes. A dash means the code could not be read unambiguously from the published table, so it is left blank rather than guessed — the MET value and description are unaffected.
What 250 calories an hour actually means
At MET 3.4, sit to stand exercise counts as moderate activity — it uses about 3.4 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 4 kcal per minute, or 250 kcal across a full hour.
Within conditioning exercise, that ranks 45th of 53 activities by energy cost, a little below curvestm exercise routines in women (MET 3.5) and above wand exercise (MET 3).
Put differently: one hour of sit to stand exercise costs about the same energy as 51 minutes of ordinary walking.
On the food side, a slice of pizza (about 285 kcal) takes roughly 68 minutes of sit to stand exercise to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
Questions
How many calories does sit to stand exercise burn per hour?
About 250 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 3.4. A 90 kg adult burns closer to 321 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of sit to stand exercise burn?
Roughly 125 kcal at 70 kg, 107 kcal at 60 kg and 179 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of sit to stand exercise?
3.4, taken as the median of the 2 sit to stand exercise entries in the 2024 Adult Compendium, which range from 2.8 to 4 depending on intensity. One MET is the energy you use sitting quietly, so MET 3.4 means 3.4 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
Related activities
Three more from conditioning exercise, and three with a similar energy cost from elsewhere in the Compendium.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 02340). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.