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Ergonomic Posture and Desk Height Calculator

📐 Exact measurements for your body

How high should
your desk be?

Set your height below — get instant personalised measurements for your chair, desk & monitor.

Your height in cm
175
175 cm
≈ 5ft 9.0"

Your perfect measurements

Based on your exact height — no guessing, no population averages.

🪑
Chair Height
—
—
Adjust so feet rest flat, knees at 90°.
💻
Desk — Sitting
—
—
Elbows at desk level at 90°, shoulders relaxed.
🧍
Desk — Standing
—
—
Raise your sit-stand desk to this when standing.
🖥️
Monitor Height
—
—
Top ⅓ of screen aligns with your eye level.

See it on your body 👀

Your exact measurements, drawn to scale. Switch positions.

A perfect desk is a start.
It can't undo the damage.

Good ergonomics prevent future compression — but they can't fix what's already been done by years of bad posture. Download height.fit for your free 3D spine scan and custom decompression routine.

📲 Download height.fit — Free
✓ Free  ·  ✓ No credit card  ·  ✓ Personalised
⚕️

What sitting all day actually does to your spine

Clinical MRI studies have measured exactly what prolonged sitting does. Your discs absorb 10.6% more fluid overnight — so when you sit in the morning, freshly hydrated tissue is under maximum compression from the start.

10.6%
Disc volume gain overnight
20 min
Before spine starts deforming
4 hrs
Before measurable disc height loss
15 min
Break interval to prevent it

Why these exact numbers?

Based on BIFMA G1-2013 — the gold standard for office ergonomics, derived from the CAESAR anthropometry study representing 90% of the working population.

Height × 0.25
Chair — knees at 90°, feet flat
Height × 0.40
Seated desk — matches seated elbow height
Height × 0.60
Standing desk — matches standing elbow
Height × 0.92
Monitor — top ⅓ at your eye level

Frequently asked questions

The correct desk height matches your seated elbow height. Sit down, let your arms hang naturally, bend elbows to 90° — your desk should be at exactly that height.
For most people — no. A fixed desk at that height is only correct for someone around 6 feet tall. Everyone else is either lifting shoulders or hunching, causing real long-term damage.
Sitting compresses your spinal discs — squeezing fluid out over the day. After 4 continuous hours, there's measurable disc height loss at L4–L5. It rehydrates overnight, but repeated compression accelerates long-term degeneration.
The top ⅓ of your monitor should align with your eyes. If it's too low, forward head posture puts up to 27 kg of effective force on your neck instead of the natural 5 kg.
height.fit
Based on BIFMA G1-2013 / CAESAR anthropometric data. Educational purposes only. Consult a healthcare professional.
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