We've covered the benefits of standing desks in previous articles, but since everyone's body is different, understanding how to measure the correct height is essential to getting the most out of your standing desk.

So how do you calculate the right desk height? There are several factors to consider: your height, monitor height, screen distance, and the position of your keyboard and mouse. Once you've worked through all of these details, finding the height that works best for you becomes straightforward.

Sitting and Standing Heights

Desk Height

When standing upright, make sure your chest is lifted, your shoulders are drawn back, and your arms hang naturally at your sides, with your head, neck, and spine aligned in a straight line. Your forearms should always rest flat on the desk surface — parallel to both the floor and the desktop. This essentially means your elbows should form a 90–100 degree angle with the ground.

Measure the distance from your elbow to the floor, then account for the height of your keyboard — that gives you your ideal standing desk height. As a general rule of thumb, the ideal standing desk height for almost anyone is at or slightly below elbow height.

Monitor Height and Screen Distance

Whether you use a PC or a laptop, it's important to ensure your monitor is neither too low nor too high, as either can cause your head to tilt and place greater strain on your neck, back, and shoulders.

Adjust your monitor so that the top third of the screen is level with your eyes, and tilt the screen back 10 to 20 degrees. This ensures you won't need to tilt your head for a better view while working, and helps reduce neck strain. An adjustable monitor arm can help you raise your display to the right height.

You'll also want to make sure the screen isn't too far away or too close, as both can place significant stress on your eyes and lead to blurred vision and headaches. There's no absolute rule for screen distance, but the general consensus is to position the screen approximately 18 to 28 inches from your eyes.

Keyboard and Mouse Position

Once you've set your desk and monitor heights, you can move on to positioning your keyboard and mouse.

Working at a computer for extended periods can strain your wrists, so optimizing wrist position — whether sitting or standing — is important. Always keep your keyboard and mouse at the same level, and maintain straight wrists while typing.

When using your keyboard and mouse, your arms should rest comfortably at a 90–100 degree angle. Positioning that is too low or too high is not ergonomic and can cause discomfort and muscle tension in the wrists, elbows, and shoulders.

Seat Height

Correct seat height is often overlooked.

Choose a chair with an adjustable backrest, or add lumbar support to your existing chair to maintain good posture and give your back proper rest, reducing pressure on the spine.

Tilt the seat slightly forward and keep your feet flat on the floor. The backrest should keep your spine in its natural position while you sit and work. There should be a small gap between the back of your knees and the edge of the seat. Both hips and knees should be close to the ergonomically ideal 90-degree angle.

The chart below can serve as a reference to help you calculate the sitting and standing desk heights suited to your own height.

Take a moment to think about your posture. Whether sitting or standing, minor postural habits may not cause immediate harm, but it's important to practice good posture to protect your spine — so that over the long term, you don't develop neck pain, lower back pain, or other health issues.

Using a height-adjustable standing desk is highly beneficial for your health. You can read more about the benefits of standing desks in our other articles. That said, it may take some time to adjust after making the switch, and improper use can even create new problems. Follow the tips in this article to maximize the benefits of your height-adjustable desk while minimizing the risks.

It's also worth noting that your heel height can affect your experience with a standing desk. If you alternate between heels and flat shoes, you'll need two different desk heights — meaning a fixed-height standing desk may not be the right fit for you. Opt for a desk with adjustable height, ideally one with programmable height memory, so you can switch between settings effortlessly with a single touch.

Here, I'd like to recommend the AK2YJYT-TYZB3. Whether you're petite or tall, this desk — with a height adjustment range of 53–107 cm — should help you achieve a pain-free, ergonomically correct posture.