What is the correct ergonomic desk height?

Your desk height should put your elbows at 90°–100° when typing, with shoulders relaxed and wrists straight. For most people sitting in a properly adjusted chair, desk height is 1–2 inches below elbow height. This typically falls between 26–29 inches for shorter individuals and 29–32 inches for taller individuals.

What is the correct standing desk height?

When standing, your desk should be at elbow height (arms hanging naturally at your sides, elbows bent 90°). This is typically 5–6 inches lower than your natural elbow height when standing. Most people find their standing desk height is 3–5 inches higher than their seated desk height.

How high should my monitor be?

The top of your monitor should be at or slightly (1–2 inches) below eye level. Your eyes should naturally land in the top third of the screen when looking straight ahead. Most people set their monitors too low, causing neck flexion — the leading cause of desk-related neck pain.

How far should I sit from my monitor?

Monitor distance depends on screen size and your visual acuity. General guideline: arm's length, or 20–28 inches for 24" monitors, 24–32 inches for 27"+ monitors. If you're leaning forward to read, increase font size rather than moving the monitor closer — forward leaning posture is more damaging than text size.

What is the correct chair height?

Chair height is correct when your feet are flat on the floor (or footrest), your knees are at 90°–100°, and your hips are at or slightly above knee height. Your thighs should be parallel to the floor or sloping slightly downward. If your feet dangle, use a footrest rather than raising your desk.

Ergonomic Desk Height Calculator

Enter your height and find your ideal desk height, chair height, monitor position, armrest height, and monitor viewing distance — for both seated and standing positions.

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Reference: Ergonomic Measurements by Height

Height	Seated Desk Height	Chair Height	Standing Desk Height	Monitor Center
5'0" (152 cm)	23–25"	14–16"	36–38"	39–41"
5'2" (158 cm)	24–26"	15–17"	37–39"	40–43"
5'4" (163 cm)	25–27"	16–18"	38–40"	42–44"
5'6" (168 cm)	26–28"	17–19"	39–41"	43–46"
5'8" (173 cm)	27–29"	17–20"	40–43"	45–48"
5'10" (178 cm)	28–30"	18–21"	41–44"	46–49"
6'0" (183 cm)	29–31"	19–22"	42–45"	48–51"
6'2" (188 cm)	30–32"	20–23"	44–47"	50–53"
6'4" (193 cm)	31–33"	21–24"	45–48"	51–54"

The 5 Ergonomic Principles of a Proper Desk Setup

1. Neutral Wrist Position

Your wrists should be straight (not bent up or down) when typing. The keyboard should be low enough that you don't have to extend your wrists to reach the keys. Most people set their keyboard too high — if your desk is at the right height and you're still bending your wrists up, lower the keyboard tray or lower the desk.

2. Relaxed Shoulders

Your shoulders should not be raised or hunched when typing. If your armrests are too high, you'll unconsciously shrug your shoulders — causing upper trapezius fatigue and neck tension. Lower armrests so your arms rest naturally with shoulders dropped.

3. Eye Level Monitor

The top of your monitor should be at or slightly below eye level. Your eyes should naturally fall in the upper third of the screen when looking straight ahead. If your monitor is too low, you'll flex your neck downward all day. A monitor arm or monitor riser solves this in seconds.

4. Supported Feet

Your feet must be fully supported — either on the floor or a footrest. Feet dangling causes pressure on the underside of your thighs, restricting circulation and causing discomfort within 30 minutes. If your desk is at the right height but your feet don't reach the floor, use a footrest rather than adjusting everything else.

5. Frequent Position Changes

No amount of ergonomic optimization eliminates the harm from static posture. The best ergonomic intervention is moving — stand up every 30–45 minutes, stretch your hip flexors, rotate your shoulders. A sit-stand desk is valuable primarily because it enables this movement, not because standing itself is superior to sitting.