Ideal Desk Height for Your Height: How to Find Your Number

Why one number does not fit everyone

Search for a desk height chart and you will find tables that match your height to a desk height. They are a decent starting point, but they ignore arm length, chair height, shoe choice, and how you actually type. Two people who are both 5 foot 9 can need desk heights an inch or two apart.

The reliable approach is to set the height from your own body. Your elbows, wrists, and shoulders tell you much more than a chart can. The method below takes about two minutes and works for any desk, fixed or adjustable.

It also helps to remember that the best height is not fixed for life. A new chair, a different pair of shoes, or a change in the keyboard you use can shift the ideal number by an inch or so, so revisit the setup when anything about your workspace changes.

The elbow method for sitting

Sit back in your chair with your hips deep in the seat and your feet flat on the floor. Let your arms hang loosely, then bend your elbows so your forearms are roughly parallel to the floor. That is the height your keyboard and mouse should sit at.

If your desk is fixed and too high, raise your chair and add a footrest so your feet are still supported. If the desk is too low, you can raise it on sturdy desk risers or lower your chair, as long as your thighs stay roughly level.

• ✓Feet flat on the floor or on a footrest
• ✓Thighs roughly parallel to the floor
• ✓Elbows near 90 degrees, shoulders relaxed
• ✓Wrists straight, not bent up or down
• ✓Keyboard close enough that your upper arms hang naturally

Starting points by height

If you want a rough number to set your desk to before fine-tuning, the ranges below are common starting points for sitting. They are approximations, not rules, and your chair and shoes will shift them.

For standing, the surface usually ends up noticeably higher than the sitting number. Stand in your normal shoes, relax your shoulders, bend your elbows to about 90 degrees, and measure from the floor to your forearms. Add a little room if you will mostly stand in thick shoes.

• ✓Around 5 ft 0 in: roughly 26 to 27 inches seated
• ✓Around 5 ft 6 in: roughly 27 to 29 inches seated
• ✓Around 6 ft 0 in: roughly 29 to 30 inches seated
• ✓Around 6 ft 4 in or taller: roughly 30 to 32 inches seated
• ✓Standing: usually somewhere in the high 30s to mid 40s in inches, depending on height

What to do with a fixed-height desk

Most desks are not adjustable, and that is fine. A few small changes can make a standard desk work for a wide range of heights.

If you are shorter, a footrest solves the floating-feet problem that appears when you raise your chair to reach the desk. If you are taller, desk risers or leg extenders can add a couple of inches. A pull-out keyboard tray is another good option because it drops the keyboard to elbow height without changing the desk.

Do not forget the monitor

Getting the keyboard height right is only half the job. The top of your screen should sit at or just below eye level, roughly an arm's length away. If you raise the desk, the monitor rises with it, so check it again.

A monitor arm or a stand with adjustable height makes this easy. Laptop users should add an external keyboard and a laptop stand so the screen and keyboard can be set independently.

Common mistakes and how to fix them

The most common problem is a desk that is too high. Shoulders shrug upward, and neck and upper back tension often follows. If you notice tension while typing, lower the surface or raise the chair a touch less.

Another frequent mistake is setting the height once and never revisiting it. Chairs sink, shoes change, and posture shifts through the day. Take a quick look at your elbows every few weeks, and treat the height as something you adjust, not something you set forever.

Adjusting through the day

Your body is not the same at 9 a.m. as it is at 4 p.m. Posture tends to slump as you tire, which changes where your elbows rest. If you use a sit-stand desk, treat the height as a range rather than a single setting.

A useful habit is to nudge the desk up or down by a small amount whenever you notice tension in your neck or shoulders. Even a one-centimeter change can relieve a pressure point, and the variety itself helps you avoid staying locked in one position for hours.

• ✓Check your shoulders: are they creeping toward your ears?
• ✓Check your wrists: are they bent up or resting on a hard edge?
• ✓Check your feet: are they flat and supported?
• ✓Check your screen: is your head tilting up or down to see it?