Free Tool
Desk Ergonomics Calculator
Most desk pain comes from three things set at the wrong height: your chair, your desk, and your monitor. Enter your height and this tool gives you the ideal starting point for each, based on the same ergonomic ratios physical therapists and workspace planners use.
Your measurements
Elbows bent ~90–100°, shoulders relaxed.
Height-adjustable desks →Top of screen at eye level, ~20–28″ away, tilted back 10–20°.
Monitor arms →These are calibrated starting points from standard ergonomic ratios, not medical advice. Fine-tune to comfort: your elbows should sit at about 90–100°, feet flat on the floor, and your eyes level with the top of the screen. Adjust your chair first, then the desk, then the monitor.
Set it up in the right order: chair, desk, monitor
Ergonomics is a chain, and each link depends on the one before it, so the order you adjust things in matters more than any single number. Start with the chair: raise or lower the seat until your feet are flat on the floor and your knees sit at roughly 90 degrees. If your arms then sit too low for the desk, that is a desk problem, not a chair problem, so resist the urge to crank the seat up and leave your feet dangling. If your feet will not reach, a footrest fixes it.
Next the desk. With your shoulders relaxed and elbows bent to about 90 to 100 degrees, the surface should meet your hands where they rest on the keyboard. That is why a single fixed desk height rarely suits everyone in a household. A height-adjustable desk is the cleanest fix, because it lets you dial in both a seated and a standing position and switch through the day.
Finally the monitor. The top edge of the screen belongs at or just below your seated eye level so your gaze drops slightly onto the middle of the display, about an arm's length away. Laptop users almost always sit too low here; a monitor arm or a laptop stand lifts the screen to eye level and frees the desk underneath.
Why height matters more than any single product
You can buy the most expensive ergonomic chair on the market and still finish the day with a stiff neck if your monitor sits four inches too low. The gear only works once the geometry is right. That is the point of measuring first: it tells you which piece is actually out of position, so you spend money on the fix that changes how you feel, not the one with the best marketing.
The numbers above are calibrated starting points, not rigid rules. Bodies differ in torso and leg proportion, so treat the results as where to begin and then trust the comfort checks: relaxed shoulders, forearms parallel to the floor, feet supported, and a slightly downward gaze to the screen. For the full walkthrough, see our complete WFH ergonomics guide.
Frequently asked questions
What height should my desk be for my height?
For a seated desk, aim for roughly 40% of your height off the floor, which puts the surface at your elbow level with your arms relaxed at about 90 degrees. A 5'8" (173 cm) person lands near 27–28 inches. For a standing desk, aim for about 62% of your height, or roughly 43 inches for that same person. Use the calculator above for your exact number, then fine-tune by feel.
What height should a monitor be at a desk?
The top edge of the screen should sit at or just below your seated eye level, so your gaze falls slightly downward onto the middle of the display. Place it about an arm's length away, roughly 20 to 28 inches, and tilt it back 10 to 20 degrees. If you wear bifocals or progressives, drop it a little lower to avoid tipping your head back.
How do I know if my desk is too high or too low?
Sit tall with your arms relaxed and your hands on the keyboard. If your shoulders creep up toward your ears, the desk is too high; if your wrists bend upward or you lean forward, it is too low. Your forearms should be roughly parallel to the floor with elbows near 90 degrees. Adjust your chair to that position first, then match the desk to your elbows.
What is the correct standing desk height?
Set a standing desk so the surface meets your elbows when you stand tall with shoulders relaxed, which is about 62% of your height. Most people set standing desks too high, forcing the shoulders to shrug. If your wrists angle up or your shoulders rise, lower it an inch at a time until your forearms sit parallel to the floor.
Do I need a footrest to sit ergonomically?
Only if your feet do not rest flat on the floor once the chair is at the right height for your desk. Shorter users often have to raise the chair so their arms clear the desk, which lifts their feet off the ground and puts pressure behind the knees. A footrest restores that support. If your feet are already flat, you do not need one.