Ergonomic desk height: how to calculate the ideal height for you

Ergonomic desk height: the precise calculation for your height

An unsuitable desk height is responsible for a large part of office pain — shoulders, neck, wrists. This guide gives you precise formulas and measurement methods to find your ideal height.

The direct measurement method (the most precise)

Formulas are approximations. Direct measurement is always more precise.

For sitting position

1. Sit in your chair, properly adjusted (feet flat, knees at 90°)
2. Let your arms fall naturally along your body
3. Bend elbows at 90°
4. The height of your forearms = the ideal desk height

In practice, measure the distance between the floor and the underside of your forearms in typing position.

For standing position

1. Stand up straight, arms along your body
2. Bend elbows at 90°
3. The height of your forearms = the ideal desk height in standing position

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Quick formulas (approximations)

If you cannot do the direct measurement:

Sitting position

Sitting desk height = Height × 0.43

Standing position

Standing desk height = Height × 0.63

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Reference table by height

Height	Sitting desk (approx.)	Standing desk (approx.)	Recommended sit-stand range
1.55m	67 cm	98 cm	62-105 cm
1.60m	69 cm	101 cm	64-108 cm
1.65m	71 cm	104 cm	66-111 cm
1.70m	73 cm	107 cm	68-114 cm
1.75m	75 cm	110 cm	70-117 cm
1.80m	77 cm	113 cm	72-120 cm
1.85m	80 cm	117 cm	75-124 cm
1.90m	82 cm	120 cm	77-127 cm
1.95m	84 cm	123 cm	79-130 cm

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Fixed desk: finding the right height

Most standard office desks are 72-75 cm — a standard height designed for a 1.70m-1.75m person in sitting position.

If you are taller than 1.80m

A fixed desk at 72-75 cm will force you to raise your shoulders or hunch over — a source of tension. Options:

• Standing desk (the ideal solution)
• Risers under the desk legs (+5-10 cm, economical solution)
• Desk riser (platform under the entire desk)

If you are shorter than 1.65m

The standard desk is too high — your shoulders will be raised, creating neck tension. Options:

• Adjust chair higher + add a footrest
• Standing desk (goes down to 58-62 cm on good models)

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Standing desk: what height range?

To be useful, a standing desk must cover both your sitting and standing work heights.

Minimum check: The desk minimum height must be ≤ your sitting height, and the maximum height must be ≥ your standing height.

Example for 1.75m:

• Sitting height: ~75 cm → the desk must go down to ≤75 cm
• Standing height: ~110 cm → the desk must go up to ≥110 cm

Most modern standing desks (FlexiSpot E7, E5, MAIDeSITe T2) cover 58-123 cm, which suits heights from 1.55m to 1.95m.

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The impact of height on pain

Desk too high → shoulders and neck

When the desk is too high, you raise your shoulders to reach the keyboard. The trapezius muscles are in permanent tension — a source of neck pain and headaches.

Desk too low → back and lumbar area

When the desk is too low, you lean forward to work. The lumbar curve inverts and the back muscles work constantly to maintain posture.

Desk too high in standing position → back and knees

Working standing at a desk that's too high curves the back backward and tenses the shoulders. Too low in standing position is worse — the back curves forward just like in sitting position.

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See also

• How to choose your standing desk
• How to set up your workstation
• Ergonomic desk: mistakes to avoid
• Anti-fatigue mat for desk
• Standing desk comparison 2026