Quick answer
This monitor height calculator tells you where the top of your screen should sit, how far away it should be and how much to tilt it, from your height, screen size and whether you sit or stand. It places the top line of the screen about 2.5 cm below your estimated eye level, gives a viewing distance range between 50 and 100 cm scaled to the screen width, and suggests a 10-20° backward tilt, in line with OSHA's guidance.
How to use this tool
- 1Enter your height in centimeters or inches. The calculator estimates your eye height from it using average body proportions.
- 2Choose your working position (sitting or standing) and enter your screen's diagonal size in inches (it assumes a standard 16:9 screen).
- 3Say whether you wear bifocal or progressive lenses; if you do, the calculator lowers the target by about 8 cm.
- 4Read the top-of-screen height above the floor and above your desk, the viewing distance range and the tilt.
- 5Raise or lower the monitor (stand, arm or riser) to match, tilt it back 10-20°, and check you can read text comfortably without leaning in.
How high should my monitor be?
The top line of the screen should be at or slightly below your eye level when you sit or stand in your normal working posture, and that is where this monitor height calculator puts it. OSHA's computer workstation guidance also says the center of the screen should normally be about 15-20° below horizontal eye level.
That puts your gaze slightly downward, which is more comfortable for the neck and eyes than looking straight ahead or up. A screen that is too high makes you tip your head back. A screen that is too low makes you bend your neck forward. Our ideal monitor height guide covers the reasoning in more depth.
How does this monitor height calculator work?
You enter your height, whether you sit or stand, and your screen's diagonal in inches. The monitor height calculator first estimates your eye height from average body proportions, using the same ratios as the desk height calculator. It then assumes a 16:9 screen and works out:
| Output | How it is calculated |
|---|---|
| Top of screen | Your estimated eye height minus 2.5 cm, so the top sits just below eye level (about 8 cm lower again if you wear bifocals or progressives) |
| Top of screen above desk | Top of screen minus your estimated sitting or standing desk height |
| Screen width and height | From the diagonal and a 16:9 ratio |
| Screen center height | Top of screen minus half the screen height |
| Minimum viewing distance | At least 50 cm, increasing with screen width, capped at 75 cm |
| Maximum viewing distance | Up to 100 cm, with at least 20 cm between minimum and maximum |
| Tilt | 10-20° backward |
The 50-100 cm limits come from OSHA's preferred viewing range of 20-40 inches. The calculator pushes larger screens further back so the whole width stays in comfortable view.
How far should my screen be for its size?
Here is how the numbers work out for a seated eye height of about 120 cm, which the calculator estimates for someone around 168 cm (5 ft 6 in) tall. The tool shows the distance range; the midpoint and gaze columns are worked from the same formulas to show how the range fits OSHA's guidance.
| Screen (16:9) | Top of screen | Distance range | Midpoint distance | Gaze to center |
|---|---|---|---|---|
| 22 in | 117.5 cm | 50-78 cm | 64 cm | about 14° |
| 24 in | 117.5 cm | 51-85 cm | 68 cm | about 14° |
| 27 in | 117.5 cm | 57-96 cm | 76 cm | about 14° |
| 32 in | 117.5 cm | 67-100 cm | 84 cm | about 15° |
For most screens, the downward gaze to the center lands near the 15-20° band OSHA describes. If text is hard to read in the middle of the range, increase the text size rather than pulling the screen closer.
How do I check my real eye height?
The calculator's eye height is an estimate, and real proportions vary. For a precise setup, sit or stand in your normal working posture and have someone measure from the floor to the outer corner of your eye. If that differs from the estimate shown under the results, set the top line of the screen at or just below your measured height instead.
Measure in your real working posture. If you tend to recline slightly, your eye height drops by a few centimeters, and the monitor should follow.
How high above the desk should the monitor be?
The "top of screen above desk surface" figure is the one to use when you shop for or adjust a monitor arm, stand or riser. It compares the target height with the desk height the calculator estimates for you, so it is only accurate if your desk is set close to that height. If your desk is higher or lower, measure from your actual desk surface.
A laptop on a desk almost always sits well below this figure, which is why a stand plus a separate keyboard and mouse is the usual fix. Below the results, a "Gear that fits your numbers" list turns your figures into specs to check, such as how high an arm must lift your screen; it contains affiliate links.
If you switch between sitting and standing, run the monitor height calculator for both positions. The difference between the two results is how far the screen has to travel each time you switch.
How do I set up the monitor once I have the numbers?
- Center it. Put the screen directly in front of you so you don't twist your neck.
- Set the height. Use the monitor's stand, an arm, or a riser to bring the top of the screen to the calculated height.
- Set the distance. Start in the middle of the range and adjust within the range until you can read text without leaning.
- Tilt it back 10-20°. This keeps the screen roughly perpendicular to your downward line of sight.
- Control glare. Place the screen at right angles to windows where you can, as OSHA suggests.
If you wear bifocals or progressives, CCOHS notes that a slightly lower screen may be more comfortable, because you read through the bottom of the lens.
What else affects screen comfort?
A monitor height calculator sorts out height and distance, but they are only part of the picture. Regular breaks for your eyes help too. The 20-20-20 eye break timer reminds you to look away every 20 minutes. For a broader check of chair, desk, keyboard and lighting, see our workstation ergonomics guide.
This tool gives general ergonomic guidance, not medical advice. If you have persistent eye strain, neck pain or headaches, see a clinician or eye care professional.
Frequently asked questions
How high should my monitor be? Should the top be at eye level?
At or slightly below. OSHA recommends the top of the monitor at or slightly below eye level, with the center of the screen about 15-20° below horizontal eye level. This calculator places the top about 2.5 cm below eye height.
How far away should my monitor be?
OSHA's preferred range is 50-100 cm (20-40 in) from the eyes to the screen. CCOHS notes that an arm's length is usually a good starting point. Larger screens should sit toward the far end so you can see the whole width without turning your head.
I wear bifocals or progressive lenses. Should my monitor be lower?
Usually, yes. CCOHS notes that people who read through the lower part of their lenses may find a monitor placed slightly lower more comfortable, because it reduces tipping the head back. If you answer yes to the lens question, the calculator lowers the target by about 8 cm as a starting point.
What about two monitors?
If you use both screens equally, place them side by side with the join in front of you. If one is primary, center it in front of you and put the second to the side. Use this calculator's height for both.
What about laptops?
A laptop screen is usually too low when the keyboard is at the right height. Raise the laptop on a stand to the calculated height and use a separate keyboard and mouse.
Does the monitor height calculator work for standing desks?
Yes. Choose Standing as your working position and it uses your estimated standing eye height instead of your seated one. If you switch between sitting and standing, the monitor needs to move with the desk, which a desk-mounted arm handles automatically.