Find your ideal desk, chair, monitor height, and standing desk height based on your body height.
I spent years sitting at the wrong desk height and had no idea. The shoulders-up, neck-forward posture it creates is so gradual you stop noticing it until something actually hurts. Getting the numbers right is not complicated. You just need to start with your chair, not your desk.
Read Your Results Before You Adjust Anything
The single biggest mistake people make is adjusting the desk first. Your chair seat height is the foundation. Get that right so your feet are flat and your thighs are roughly parallel to the floor. Then bring the desk up or down to match your elbows. If your feet do not reach the floor at the correct chair height, a footrest is not optional, it is necessary. Working with your feet hanging costs you more than you think over a full day.
Most off-the-shelf desks sit at 71 to 76 cm, which fits people around 5’10” to 6’1″ comfortably. If you are not in that range, you are making a compromise every single day. The fix depends on which direction you are off.
If Your Desk Is Too High
This is the most common problem and the most overlooked one. Signs your desk is too high: shoulders that creep upward when typing, wrists bending up toward the keyboard, and that vague upper-back tension that builds through the afternoon. A keyboard tray mounted below the desk surface is the cheapest fix if you cannot replace the desk. It drops your hands to where they should be without touching anything else.
If Your Desk Is Too Low
Less common, but it shows up differently. You end up rounding your lower back and hunching forward. The wrists bend downward. Desk risers work for modest adjustments, but if you are more than 5 cm off, you are better off sourcing a different desk surface or a height-adjustable frame.
Standing Desks: What the Calculator Does Not Tell You
The standing height result assumes you are wearing whatever you normally wear at your desk. If you work barefoot at home (I do), the desk height should be set for that. If you use an anti-fatigue mat, factor in 2 to 3 cm of added height. Most people also discover within a week that standing all day is as bad as sitting all day. Alternating in 45 to 60 minute blocks is where most ergonomists land, and where most people who actually stick with a sit-stand desk end up.
If you are shopping for a sit-stand desk, look at the minimum and maximum heights in the results. A desk that cannot go low enough for your sitting height is a problem you cannot solve after purchase. Check the spec sheet before you buy.
Desk Height by Height: Quick Reference
| Your Height | Ideal Desk Height (sitting) | Chair Seat Height | Standing Desk Height |
|---|---|---|---|
| 5’0″ / 152 cm | 60-64 cm | 37-40 cm | 88-94 cm |
| 5’4″ / 163 cm | 65-69 cm | 40-43 cm | 95-101 cm |
| 5’8″ / 173 cm | 68-73 cm | 42-46 cm | 101-107 cm |
| 5’10” / 178 cm | 70-76 cm | 44-47 cm | 104-110 cm |
| 6’0″ / 183 cm | 73-78 cm | 45-49 cm | 107-113 cm |
| 6’2″ / 188 cm | 75-81 cm | 46-50 cm | 110-116 cm |
Common Questions
How tall should my desk be?
Use the calculator above. The short answer is that your desk should let your forearms rest roughly parallel to the floor with your elbows at about 90 degrees when your chair is set correctly. The exact number depends on your height and body proportions, which is why the calculator asks for height rather than giving a single fixed answer.
What is the standard desk height?
71 to 76 cm (28 to 30 inches). It suits people around 5’9″ to 6’1″. If you fall outside that range, a standard desk is not the right height for you and you will feel it over time.
Should my desk be at elbow height?
Roughly, yes. When seated with your chair correctly adjusted, the desk surface should be at or slightly below your elbow height so your forearms can rest without your shoulders needing to rise to meet the keyboard.
What height should a standing desk be set to?
The same principle as sitting: elbows at 90 degrees when standing upright. Use the calculator above and select sit-stand to get both measurements. For most people, the standing height is 30 to 40 cm higher than the sitting height.