Ergonomic calculator
In three steps I will calculate the exact chair, desk and monitor height for your body and the way you work. Includes a technical figure, a score for your current setup and recommendations prioritized by your discomfort areas.
Tell me about you
Height is enough. Gender and age make the result more precise.
Your current setup
This lets me calculate your score and prioritize what to change first.
Where do you feel discomfort?
Select every area that applies. I adjust recommendations based on what hurts.
Your ideal workstation
Calculating your setup...
Score based on your chair, monitor, seated hours and reported discomfort.
Your roadmap
Ordered by what will have the biggest impact in your case.
The science behind the calculator, and why "72-75 cm is fine" is not enough
For years, the standard desk height in Europe has been 72-75 cm. That figure comes from the 50th percentile of the adult European population: it works reasonably well if you are between 170 and 180 cm tall. But the real height distribution has long tails, with many people below 165 cm and above 185 cm. For them, the "standard height" is often the quiet cause of chronic neck and lower-back tension.
This calculator uses anthropometric coefficients from ISO 7250-2:2017 (basic human body measurements for technological design), cross-checked with the DINED database from TU Delft and recommendations from the Cornell University Ergonomics Lab. For an adult European user, the P50 coefficients are:
- Popliteal height (chair seat height) = body height x 0.253
- Seated elbow height = body height x 0.131 (added to seat height to calculate desk height)
- Seated eye height = body height x 0.450 (added to seat height to calculate the top monitor edge)
- Buttock-popliteal depth (seat depth) = body height x 0.282 - 3 cm
Women tend to have a slightly shorter torso proportionally, so the calculator subtracts 1 cm from seat height when you choose the female option. From around age 60, it is often useful to raise the monitor by 2-3 cm and open the backrest angle to 100-105 degrees. These are small changes, but if you sit for eight hours a day, they can be the difference between finishing work comfortably or with pain.
How to read your ergonomic score
The score for your current setup (0-100) is not a medical assessment. It is an estimate based on your chair, monitor, seated hours and existing discomfort. Use these ranges:
- 80-100 (green): your setup is reasonable. Fine-tuning chair and monitor height can take it above 95.
- 60-79 (light amber): there is clear room for improvement. A focused modest investment can usually move you into the green range.
- 40-59 (dark amber): your setup is taking a toll. If you do not have pain yet, it is likely coming.
- 0-39 (red): high-risk setup. If you will keep working remotely for 5+ hours a day, an ergonomic chair and monitor support are not optional.
What to do with the recommendations
The calculator prioritizes based on where you feel pain. If you select neck pain, raising the monitor usually comes first. If you select lower-back pain, the chair and lumbar support move up. If you select wrist pain, accessories such as a vertical mouse, wrist rest and ergonomic keyboard are prioritized. If you select eye strain, monitor support and anti-glare desk lighting become more important.
If you do not select any pain area, the order is based on distance from the ideal setup: the biggest mismatch goes first. Recommendations link to comparisons with real products and Amazon.es affiliate links.
Special cases the calculator flags
If you are under 163 cm
A standard desk is often too high, which makes you lift your shoulders. A realistic fix is a footrest plus raising the chair, or switching to a standing desk that can go down to around 60 cm. My wife is 162 cm tall, and the difference between our old 74 cm shared desk and her new 66 cm desk was immediate: her upper-back tension dropped within a week.
If you are over 185 cm
A standard desk can be too low, making you lean forward. If a standing desk does not fit the budget, 8-10 cm leg risers can work, with a small tradeoff in visual stability. I am 186 cm tall and work comfortably with a FlexiSpot E7 at 76 cm seated and 116 cm standing.
If you work only on a laptop
A laptop cannot be at the correct height for both eyes and hands at the same time. Raise it and the keyboard is too high; lower it and the screen is too low. The only real fix is a laptop stand that raises the screen to eye level, plus an external keyboard and mouse. The calculator detects this and marks it as a priority.
Frequently asked questions
Where do the calculator formulas come from?
They are based on standard anthropometric data from ISO 7250 and the DINED database (TU Delft), cross-checked with Cornell University Ergonomics Lab and Humanscale guidance. The coefficients (seat height = body height x 0.253, desk height = body height x 0.384, top monitor edge = body height x 0.703) are P50 values for the adult European population. The calculator adjusts for gender, age range and specific scenarios using Human Factors and Ergonomics Society guidance.
Why do you ask for gender and age?
Because leg-to-torso proportions vary between men and women, which slightly changes ideal seat height. From around age 60, lumbar stiffness makes a more open backrest angle advisable and the monitor may need to sit a little higher because of presbyopia. These are small adjustments, but they matter if you work eight hours a day.
What is the ergonomic score for my current setup?
It is a number from 0 to 100 that estimates how ergonomic your current workstation is, based on the chair, monitor, seated hours and pain areas you report. Above 70, the setup is reasonable; between 40 and 70, it has important issues; below 40, it is likely contributing to accumulated discomfort. It is not medical advice, but it tells you where to start.
Do I need a standing desk to sit correctly?
No. If your fixed desk has a reasonable height (72-75 cm), you can compensate with your chair and a footrest. An electric standing desk is most useful if you are under 162 cm, over 185 cm, or want to alternate between sitting and standing. For heights outside the common range, it is often the most comfortable solution.
Why does monitor distance depend on screen size?
The larger the monitor, the farther away it needs to be so you can see the full screen without moving your head. A 24-inch monitor usually works well at 60-75 cm; a 32-inch monitor tends to need 80-95 cm. Too close strains the eyes; too far away makes you lean forward.
Can I share my result with someone?
Yes. On the results screen you will see a Share button that copies a link with your answers preloaded. Send it to a partner, a teammate or save it in your notes, and opening that link will show the same result without filling everything in again.
Does the calculator work if I only use a laptop?
Yes, with an important caveat. If you work only on a laptop, either the screen is too low or the keyboard is too high. The practical recommendation is to use a laptop stand that raises the screen to eye level and add an external keyboard and mouse. The calculator will show the correct external keyboard height and mark a laptop stand as a priority.