How much do you sit?
An honest add-up of the hours you sit each day. No tracking. No login. No "give us your email to see your results." The calculator runs entirely in your browser; nothing leaves your device. Tap the numbers, see the totals, share if you want, close the tab when you're done.
Why not just guess? Because most people underestimate their sit-time by two to three hours. The math is gentle and a little awkward. Moo did the math. Moo is a cow and shouldn't really be trusted with arithmetic, so we double-checked it.
What the number means (and what it doesn't)
The total above is your typical daily sit-time, not your worst day. Most working adults overestimate the days they're moving around and underestimate the days they spent mostly in a chair. The honest number is usually higher than the gut number.
What the total tells you reliably: that you have a pattern. What it doesn't tell you precisely: your individual health risk. The research on sitting and health is real, but it operates at population scale; your specific number doesn't translate directly into "X years off your life" or "Y percent risk of Z disease." Anyone claiming otherwise is selling you something.
What the total is useful for is calibrating how big your movement-break problem actually is. If you sit 7 hours total, an hourly stand-up habit is a nice-to-have. If you sit 13 hours total, it's the single highest-leverage thing you could change about your day.
The ranges, roughly
Population studies vary, but a broad consensus on what's typical:
- Under 6 hours/day: uncommon for desk workers. Usually means an active job (teacher, nurse, retail, construction) plus modest evening sitting.
- 6 to 8 hours/day: active office worker or moderately sedentary lifestyle. Good place to be.
- 8 to 12 hours/day: typical desk worker. Most readers of this page fall here.
- 12 to 14 hours/day: on the high end. Common for software engineers, writers, students in finals season, or anyone with a long commute and a desk job.
- Over 14 hours/day: meaningfully high. Worth looking at structural changes (standing desk, walk meetings, real evening movement) on top of any reminder habit.
If you sit 8 hours or less, you're probably fine. An hourly stand-up habit is gentle insurance, not urgent intervention.
If you sit 10 to 14 hours, the hourly stand-up is the single highest-leverage change you can make. Sixty seconds an hour, every hour you're awake and indoors, breaks up the longest unbroken stretches.
If you sit over 14 hours, the reminder helps but won't carry the whole load. Consider a standing desk for part of the day, walking meetings if possible, and a real walk in the evening on top of any reminder habit.
What this calculator deliberately doesn't do
It doesn't ask for your email. It doesn't track which numbers you entered. It doesn't compare you to a fake percentile we made up. It doesn't tell you you'll lose seven years of life if you don't subscribe to something.
It's a mirror. Imperfect, by definition, because you're estimating. But more honest than the ones that ask for personal information first.
The math, for the curious: total daily hours = work + commute + meals + evening. Per week assumes a five-day work pattern plus seven days of meals and evenings. Per year multiplies by 52 (allowing for some vacation variability we're not modeling). All of it runs in your browser. If you opened the developer console you could read the JavaScript yourself. No surprises.
moo handles the "sixty seconds every hour" part.
Free, no account, no streaks that punish, no data sold, no ads.
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