FREE ERGONOMIC TOOL

Printable Ergonomic Setup Calculator

Enter height and monitor size to get desk height, screen height, and monitor distance targets in a one-page PDF.

Profile

Mode --

Height --

Monitor --

Eye height --

Focus

--

Seat height

--

Feet flat, knees relaxed, hips slightly above knees.

Keyboard surface

--

Aim for elbows near 90 to 100 degrees with shoulders relaxed.

Monitor distance

--

Place the display roughly an arm's length away.

Top of screen

--

Top edge should land at or slightly below eye level.

Setup order

Using estimated sitting eye and elbow height from adult averages.

--
--
--
--

Quick check

Mark these after your first adjustment pass.

Feet are fully supported and I am not pointing my toes.
Shoulders stay down while I type and mouse.
Top of screen sits at or slightly below eye height.
Display is centered in front of me with easy reading distance.

What it does

Builds a clean one-page ergonomic setup sheet for sitting or standing work. No login, no multi-page export, no extra filler.

Export uses your browser's print dialog. Choose Save as PDF, and turn off Headers and footers for a fully clean page.

Inputs

Build your sheet

Enter height and monitor size.

Unit system

Work mode

Body height

Typical example: 5 ft 9 in.

Monitor size

Use diagonal inches. Example: 14 for a laptop, 24 or 27 for desktop monitors.

Quick presets

Your printable sheet updates live as you type.

Output

What prints

One page only, designed for PDF export and home or office printing.
Personal targets for seat height, desk height, screen height, and monitor distance.
A short setup order and a quick checklist you can use at your desk.

Overview

What this ergonomic calculator does

This tool turns your height and monitor size into a printable desk setup sheet. It is built for fast baseline adjustments, not a long ergonomic assessment.

Chair or desk height targets for sitting or standing work.
Monitor distance and top-of-screen height targets.
One-page PDF output in imperial or metric units.

Instructions

How to use the desk setup PDF

Enter the key inputs, export the PDF, then use the sheet while making small desk adjustments.

Choose sitting or standing mode.
Enter your body height and monitor size.
Export the one-page PDF and use it while you adjust your desk.

Common questions

Ergonomic calculator FAQ

Does this work for sitting and standing desks?: Yes. The targets and checklist change when you switch between sitting and standing mode.
Can I use this for a laptop setup?: Yes. Laptop users usually get the best result by raising the screen and using an external keyboard or mouse.
Do I need exact measurements?: No. The calculator is designed to give you a practical starting point you can fine-tune at your desk.
Is this medical advice?: No. This page is an informational ergonomic tool. If you have pain, numbness, headaches, or persistent discomfort, consult a doctor or qualified ergonomics professional.

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