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

Ergonomic desk height: the precise calculation for your body

An ill-fitting desk height is responsible for a large share of workplace pain — shoulders, neck, wrists. This guide gives you precise formulas and measurement methods to find your ideal height.

The direct measurement method (most accurate)

Formulas are approximations. Direct measurement is always more accurate.

For the sitting position

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

In practice, measure the distance from the floor to the underside of your forearms in typing position.

For the standing position

1. Stand up straight, arms at your sides
2. Bend your elbows to 90°
3. The height of your forearms = your ideal desk height while standing

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Quick formulas (approximations)

If you can't take a direct measurement:

Sitting position

Sitting desk height = Height × 0.43

Standing position

Standing desk height = Height × 0.63

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Reference chart by height

Height	Sitting desk (approx.)	Standing desk (approx.)	Recommended sit-stand range
155 cm	67 cm	98 cm	62–105 cm
160 cm	69 cm	101 cm	64–108 cm
165 cm	71 cm	104 cm	66–111 cm
170 cm	73 cm	107 cm	68–114 cm
175 cm	75 cm	110 cm	70–117 cm
180 cm	77 cm	113 cm	72–120 cm
185 cm	80 cm	117 cm	75–124 cm
190 cm	82 cm	120 cm	77–127 cm
195 cm	84 cm	123 cm	79–130 cm

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Fixed desk: finding the right height

Most fixed office desks sit at 72–75 cm — a standard height designed for someone between 170 and 175 cm tall in a seated position.

If you're taller than 180 cm

A fixed desk at 72–75 cm will force you to hunch your shoulders or round your back — a recipe for tension. Your options:

• Sit-stand desk (the ideal solution)
• Furniture risers under the desk legs (+5–10 cm, budget-friendly)
• Desktop riser platform (placed under the entire desk)

If you're shorter than 165 cm

A standard desk is too high — your shoulders will be raised, creating neck tension. Your options:

• Raise your chair and add a footrest
• Sit-stand desk (drops as low as 58–62 cm on quality models)

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Sit-stand desk: what height range do you need?

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

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

Example for someone 175 cm tall:

• 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 sit-stand desks (FlexiSpot E7, E5, MAIDeSITe T2) cover 58–123 cm, which works for heights ranging from 155 cm to 195 cm.

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How desk height affects 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 under constant tension — leading to neck pain and headaches.

Desk too low → back and lower back

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

Desk too high while standing → back and knees

Working standing at a desk that's too high arches your back and tenses your shoulders. Too low while standing is even worse — your back rounds forward just as it does when seated.

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See also

• How to choose a sit-stand desk
• How to set up your workstation properly
• Best sit-stand desks 2026 — comparison