Ergonomics · Free tool
A desk that fits
your body.
Enter your height and get the ideal desk, chair, standing desk, and monitor heights — with a labelled diagram you can hand to your office manager.
Your setup, side view
Monitor top at eye level, elbows near 90°, feet supported. Values scale with your height.
Measurements
Feet flat on the floor, thighs level.
Roughly thigh length minus a hand’s width behind the knees.
Elbows at ~90–100°, shoulders relaxed, forearms supported.
Elbow height while standing — alternate sitting and standing through the day.
Top of the screen at (or just below) eye level; the gaze dips slightly.
Comfortable for a 24–27″ monitor on the desk, 15–20° below eye line.
About arm’s length; increase it if you lean in to read.
Estimates from stature-based anthropometric ratios for general guidance — not a clinical assessment.
How to measure
Three checks,
in this order.
1 · Chair first
Set the seat so your feet rest flat and thighs stay level. Hips slightly above the knees. This anchors everything else.
2 · Desk and elbows
Raise or lower the desk (or add a footrest) until your elbows rest at 90–100° with your shoulders relaxed — no shrugging, no reaching.
3 · Screen last
Top of the monitor at eye level, about arm’s length away. Laptop users: raise the screen and use a separate keyboard and mouse.
Why it matters
Neutral joints,
quieter afternoons.
A setup at your own measurements keeps your neck, shoulders, and wrists near neutral angles — the small, quiet difference between ending the day fine and ending it stiff. Pair the right height with regular movement breaks.
Forearms share the typing load instead of your shoulders.
Flat on the floor or on a footrest — never dangling.
Your neck stays tall without you holding it there.
The best posture is the next posture — height settings just make moving easier.
FAQ
Common questions.
What height should my desk be?
A useful starting point is about 0.41–0.42 × your height — roughly 71 cm if you are 170 cm tall. The check that matters more: elbows at 90–100°, shoulders relaxed, forearms resting on the desk. The calculator converts your height into that number directly.
How high should my chair be?
Close to the height of the back of your knee — about 0.25 × your height, or ~42 cm for 170 cm. Feet flat, thighs roughly level. If the desk is fixed and taller than that, the fitted mode computes the seat height and the footrest that closes the gap.
Should the monitor be at eye level?
Yes: top of the screen at or just below eye level, so your gaze dips slightly rather than your head tilting up. The centre of a typical 24–27″ screen then sits 15–20° below eye level, about arm’s length away.
How high should a standing desk be?
Standing elbow height — about 0.62 × your height, ~105 cm at 170 cm — with the monitor top still at eye level. If you alternate sitting and standing, the calculator shows both numbers.
How accurate are these numbers?
They come from stature-based anthropometric ratios used in office-ergonomics guidance, so they are good estimates for most bodies — but torsos and legs vary. Treat them as a starting point, then adjust until your joints are at neutral angles. This is general guidance, not a clinical assessment.
Now undo what the desk built up.
Flowzy builds one gentle routine — desk mobility, breathwork, mindfulness — for the time and energy you actually have.
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