Desk Ergonomics Calculator: Chair, Keyboard & Monitor Setup
Use your own seated measurements to estimate practical starting heights for your chair, keyboard and monitor, plus eye-to-screen viewing distance.
Measure while sitting in your normal working posture
Sit upright with your feet supported and shoulders relaxed. These three measurements help produce more personalized ergonomic starting points than height alone.
How to take the 3 measurements
A tape measure and a normal seated posture are enough.
Back of knee
Floor → crease behind your knee
Seated elbow
Floor → relaxed elbow level
Eye level
Floor → center of your eyes
How to measure
Sit with your feet flat. Measure straight upward from the floor to the crease at the back of your knee. Do not measure to the top of your thigh.
Measure vertically from the floor to the crease behind your knee while seated.
How to measure
Sit normally with your upper arm relaxed beside your torso. Bend your elbow roughly 90 degrees and measure from the floor to the underside of your elbow.
Relax your shoulders, bend your elbow naturally, and measure vertically from the floor to elbow level.
How to measure
Look straight ahead without lifting or dropping your chin. Measure vertically from the floor to approximately the center of your eyes.
Sit upright and measure vertically from the floor to your eye level.
Your workstation starting points
Suggested ergonomic setup
Use these as practical starting points, then fine-tune the setup around comfort, vision and your equipment.
Chair seat height
45 cm
Start near your lower-leg measurement, then adjust so your feet are supported and your thighs remain comfortable.
Keyboard / input surface
70 cm
Aim near relaxed elbow level so your shoulders stay relaxed and your wrists remain close to neutral.
Top of monitor
113–118 cm
A general starting region from approximately eye level to slightly below eye level.
Estimated monitor center
96.2–101.9 cm
Estimated using an approximate 15–20° downward viewing angle.
Viewing distance
60 cm
Preferred rangeYour selected viewing distance falls within the general 50–100 cm range.
Live visual guide
Your workstation at a glance
The diagram updates automatically using your calculated measurements.
Recommended workstation geometry
Side-view visualization based on your inputs
Chair seat
45 cm
Keyboard
70 cm
Eye level
118 cm
Monitor top
113–118 cm
Monitor center
96.2–101.9 cm
Viewing distance
60 cm
Quick posture check
Your workstation should also allow:
Feet supported on the floor or a footrest
Lower back supported by the chair
Shoulders relaxed rather than raised
Elbows kept reasonably close to your body
Wrists generally aligned with your forearms
Primary monitor positioned directly in front
Why DoctorToolsMD uses seated measurements
People with the same overall height can have different leg, torso and arm proportions. Using your seated measurements creates more useful workstation starting points than estimating everything from total height alone.
These values are general ergonomic estimates rather than medical prescriptions or exact engineering specifications.
Workstation setup
How to set up an ergonomic desk
Ergonomic workstation setup is not about forcing every person into one identical posture.
The dimensions of your lower legs, torso and arms influence where your chair, keyboard and monitor feel most comfortable.
DoctorToolsMD therefore uses your seated knee, elbow and eye measurements rather than trying to estimate everything from total body height alone.
The calculated values should be treated as starting points. Your actual setup may need small adjustments based on your chair, desk, monitor, eyesight and work tasks.
Monitor height and viewing distance
OSHA workstation guidance generally places the top of a typical monitor at or slightly below seated eye level.
OSHA also describes a generally preferred viewing distance of approximately 20 to 40 inches, or about 50 to 100 centimeters.
Screen size, font size, eyesight and the use of bifocal or progressive lenses may influence the final monitor position.
Chair height and keyboard position
Your chair should allow your feet to remain supported while your thighs are comfortable. The keyboard or input surface should generally allow the shoulders to remain relaxed and the elbows to stay relatively close to the body.
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DoctorToolsMD methodology
Personalized starting points instead of height-only estimates
Two people of identical total height can have different leg, torso and arm proportions.
The calculator therefore uses seated knee, elbow and eye measurements to create more individualized workstation starting points.
Learn about our methodology →Frequently asked questions
Desk Ergonomics Calculator FAQ
How high should my computer monitor be?+
A commonly used ergonomic starting point is to position the top of the primary monitor at or slightly below seated eye level. Individual vision needs and monitor size may require adjustment.
How far should my monitor be from my eyes?+
OSHA describes a generally preferred viewing distance of approximately 20 to 40 inches, or around 50 to 100 centimeters.
How high should my desk or keyboard be?+
A useful starting point is around relaxed seated elbow height so the shoulders can remain relaxed and the wrists stay relatively neutral.
How high should my office chair be?+
The calculator starts with your floor-to-back-of-knee measurement. You can then fine-tune the chair so your feet are supported and your thighs remain comfortable.
Can ergonomic desk setup prevent back pain?+
No workstation configuration can guarantee prevention of back or neck pain. Ergonomics aims to reduce unnecessary awkward positioning and support comfortable work and movement.
Why does the calculator use seated measurements instead of height?+
Two people with the same overall height may have different leg, torso and arm proportions. Seated knee, elbow and eye measurements provide more individualized workstation starting points.
Ergonomics references
Ergonomics disclaimer
This tool provides general ergonomic starting points. It does not diagnose or treat musculoskeletal, neurological or vision problems.
Read full Medical Disclaimer →