Sitting time calculator
Desk workers typically sit 9–10 hours a day. That sounds abstract until you multiply it out: at 9 hours a day, you sit about 3,285 hours a year — the equivalent of 137 full 24-hour days in a chair. Slide your own number in and see where you land.
Your 24-hour day: coral = sitting, grey = everything else (including sleep).
How it's calculated
The math is plain multiplication: daily hours × 7 for the week, × 365 for the year, and the yearly total ÷ 24 for the "full days" figure. The calculator assumes your typical day repeats — adjust the slider for a weekend-ish average if you like.
The break guidance (move every 30–60 minutes) reflects the research summarized in my sitting guide: long unbroken sitting is what the evidence flags most, and short frequent breaks appear to blunt it. Total sitting time matters, but interruption pattern matters too.
This is a perspective tool, not a medical assessment. Nothing you enter is stored or sent.
Keep reading
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Pyup turns this into a habit: it pings you for movement breaks and walks you up a push-up pyramid, one small set at a time. Free on iPhone and Mac.
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