Calories burned while sleeping add up to more than most people expect: about 439 kcal over 8 hours for a 55 kg adult and 638 kcal for 80 kg. That is close to your resting metabolism, the energy your heart, brain, lungs and liver use around the clock.
Sitting burns a little more than sleep, and standing a little more again, but the gaps are small per hour. They matter over a working day and a working life.
Quick numbers
8 hours sleep, 70 kg
about 559 kcal1 hour sitting, 70 kg
about 96 kcal1 hour standing, 70 kg
about 132 kcalStanding vs sitting, 8 hours
about 294 kcal moreSleep MET
0.95
Calories burned while sleeping and resting, per hour
| Activity | MET | 55 kg | 70 kg | 85 kg |
|---|---|---|---|---|
| Sleeping | 0.95 | 55 | 70 | 85 |
| Lying awake, watching TV | 1.3 | 75 | 96 | 116 |
| Sitting quietly, desk work | 1.3 | 75 | 96 | 116 |
| Standing, light tasks | 1.8 | 104 | 132 | 161 |
| Standing desk, typing | 1.8 | 104 | 132 | 161 |
| Slow walking around the house | 2.0 | 116 | 147 | 178 |
Multiply by hours for longer spells. Eight hours of sleep is eight times the first row.
8 hours sleep calories burned
For a typical night, 8 hours of sleep calories burned is about 479 kcal at 60 kg and 598 kcal at 75 kg. During deep sleep the body slows, and during dream sleep the brain becomes more active, so the burn rises and falls through the night. The average is just under resting metabolism measured awake.
Sleep and weight
People who sleep less than about 6 hours tend to feel hungrier, crave sweet and fried food and move less the next day. Over months, that can matter more than the calories sleep itself burns. Aim for 7 to 9 hours for adults. If you snore loudly, stop breathing at night or wake unrefreshed, ask a doctor about sleep apnoea, which is common with extra weight.
Sitting calories burned
An hour of quiet sitting burns about 75 to 116 kcal. Long, unbroken sitting is linked with poorer blood sugar and heart health, separate from calories. Standing up for a couple of minutes every half hour and walking for 5 minutes each hour help.
Standing calories burned
Standing burns about 0.5 MET more than sitting, roughly 37 extra kcal an hour for 70 kg. Two hours of standing adds around 74 kcal, so a standing desk alone will not melt weight. Its bigger benefits are less stiffness and more small movements. Swap position through the day rather than standing still for hours, which can strain the legs and back.
Doing more without trying
- Walk while on calls.
- Take stairs for a few floors.
- Do chores in short bursts.
- Get off transport one stop early.
- Stand for part of meetings.
For real activity totals see the step calorie page; for everything else, the calorie burn calculator. Resting energy itself is on the BMR calculator.
Feeling exhausted despite enough sleep, or very sleepy in the day, can point to anaemia, thyroid problems or sleep apnoea. A doctor can check.
Resting energy and diet
Because resting burn is the largest part of daily energy, it sets the floor for any diet. Eating far below it for long periods leads to tiredness and muscle loss. The maintenance calorie calculator shows how resting and active energy add up.
Frequently asked questions
How many calories are burned while sleeping?
Close to 0.95 kcal for each kilo you weigh, every hour, so roughly 439 to 678 kcal over 8 hours for 55 to 85 kg.
How many calories do 8 hours of sleep burn?
Around 559 kcal for someone of 70 kg.
How many calories are burned standing for 1 hour?
About 104 to 161 kcal.
Does standing burn more calories than sitting?
Yes, but only about 37 kcal an hour more for 70 kg.
One hour of sleep burns how much?
About 55 to 85 kcal.
How many calories does 2 hours standing burn?
About 265 kcal for 70 kg.
Sources
- Compendium of Physical Activities