How far you should sit from your monitor based on screen size, resolution, and ergonomic standards.
For most monitors at normal desk setups, you should sit between 50 and 80 cm (20 to 31 inches) from the screen. The exact ideal depends on screen size, resolution, and what you do at the computer. Below this range, you strain your eyes. Above it, the screen feels small and you lean forward, which causes neck and back problems.
The classic rule was "an arm's length" away, and it still holds up. Stretch your arm toward the monitor with your fingertips touching the screen. That distance, roughly 60 to 70 cm for most adults, is in the ergonomic comfort zone. The exact ideal varies based on your monitor, but this is a good starting point.
The science: ISO 9241 and BSR/HFES 100 ergonomic standards recommend a minimum viewing distance of 40 cm (16 inches) and an ideal range of 50 to 70 cm. Beyond this, optimal distance depends on monitor size and pixel density.
Bigger monitors need more distance. The reason is angular size: a 32 inch monitor at 50 cm fills 70 degrees of your view, which is well past the ergonomic comfort threshold of 30 to 40 degrees. The same monitor at 80 cm fills 48 degrees, which is far more comfortable.
| Size | Minimum | Ideal | Maximum |
|---|---|---|---|
| 22" | 40 cm (16") | 50 to 60 cm (20 to 24") | 75 cm (30") |
| 24" | 45 cm (18") | 55 to 65 cm (22 to 26") | 85 cm (33") |
| 27" | 50 cm (20") | 60 to 75 cm (24 to 30") | 95 cm (37") |
| 32" | 60 cm (24") | 70 to 85 cm (28 to 33") | 110 cm (43") |
| 34" ultrawide | 65 cm (26") | 75 to 90 cm (30 to 35") | 115 cm (45") |
| 38" ultrawide | 70 cm (28") | 85 to 100 cm (33 to 39") | 125 cm (49") |
| 42" (TV-as-monitor) | 75 cm (30") | 90 to 110 cm (35 to 43") | 140 cm (55") |
Use our monitor size calculator to find the exact ideal monitor for your specific desk distance, or read on for resolution-specific advice.
Higher pixel density means you can sit closer to the same size monitor without seeing individual pixels. A 1080p 24 inch monitor starts looking pixelated under 50 cm. A 4K 24 inch monitor stays sharp at 30 cm if you can scale text appropriately. The difference matters most when you cross specific PPI thresholds.
| Resolution | Minimum sharp distance (24") | Minimum sharp distance (27") | Minimum sharp distance (32") |
|---|---|---|---|
| 1080p | 50 cm | 60 cm | 70 cm (visibly soft) |
| 1440p | 40 cm | 45 cm | 55 cm |
| 4K | 25 cm (with scaling) | 30 cm (with scaling) | 40 cm |
| 5K | n/a | 20 cm (with scaling) | n/a |
Minimum sharp distance is the closest you can sit before pixels become visible to a person with 20/20 vision. Higher pixel density allows closer viewing.
Pixel density and ergonomic distance are different things. A 4K 24 inch monitor lets you sit at 25 cm without seeing pixels - but sitting that close still causes eye strain. The minimum viewing distance for ergonomic reasons is 40 to 50 cm regardless of resolution.
Your eyes have to work harder when focusing on objects close than far away. The American Optometric Association recommends taking a 20 second break every 20 minutes to look at something 20 feet away (the "20-20-20 rule"). Sitting closer to the screen than necessary multiplies this strain by making the eye work harder during every minute of work.
When the monitor is too far away or too small, you naturally lean forward to see better. Forward head posture (the "tech neck") puts up to 27 kg of effective load on the cervical spine when the head is tilted 60 degrees forward. This is the leading cause of neck and shoulder pain in office workers.
Sitting too close to a large monitor (over 40 degrees angular size) means you have to physically move your head to see all parts of the screen. This is fine for occasional glances at a TV but exhausting when sustained for 8 hours of computer work.
Sit at your desk in your normal working position. Have someone measure (or use a tape measure) from your eyes to the centre of the screen. Most people guess wrong about this distance - the real number is usually 10 to 15 cm shorter than they expected.
Find your monitor size in the table and check whether your actual distance is in the ideal range. If too close, move the monitor back. If too far, pull it forward (or consider a bigger monitor).
Most desks aren't deep enough to position a 32 inch monitor at 80 cm distance. A monitor arm lets you push the screen further back than the desk surface would allow, often gaining 10 to 20 cm of usable distance. This is the easiest fix for "monitor too big for desk" problems.
The top of the screen should be at or just below eye level when you're seated normally. If the monitor is too low, you tilt your head down and the distance changes. See our desk height calculator for the full positioning guide.
The arm's length test: stretch your arm out and your fingertips should just touch the screen. That's a quick check for being in the ergonomic comfort zone. Works for most adults with most monitor sizes between 24 and 32 inches.
Laptop displays (13 to 16 inches) are typically used at 40 to 55 cm distance. This is closer than ergonomic guidelines suggest for monitors but is the practical reality of laptop use. Mitigate the strain by taking 20-20-20 breaks and using an external monitor when possible.
Treating a TV as a monitor requires sitting much further away than a normal desk setup. The 42 inch LG C4 OLED is popular for this and works best at 90 to 110 cm distance, which usually means a deeper desk or pulling the chair back.
Reading glasses are typically prescribed for 35 to 40 cm distance, which is closer than ideal monitor distance. Many opticians offer "computer glasses" with a focal point at 60 to 70 cm specifically for monitor work. If you wear progressives and find yourself tilting your head to use the lower lens for the monitor, ask your optician about computer glasses.
Each monitor in a dual or triple setup should ideally be at the same distance. The simplest way to achieve this on a flat desk is to angle the side monitors inward by about 30 degrees so they curve around you. Or use a curved ultrawide instead.
The size calculator factors in distance, resolution, and use case to recommend a monitor that will feel right at your desk.
Between 60 and 75 cm (24 to 30 inches) is the ideal range. Closer than 50 cm causes eye strain, further than 95 cm makes the screen feel small. The sweet spot for most people is around 65 to 70 cm.
70 to 85 cm (28 to 33 inches). 32 inch monitors need more depth than most office desks provide. A monitor arm helps push the screen further back when desk depth is limited.
It does not damage your eyes long-term, but it does cause eye strain (digital eye fatigue). Symptoms include headaches, blurry vision, and dry eyes. Mitigate by sitting at the recommended distance and following the 20-20-20 rule.
Every 20 minutes, look at something 20 feet (6 metres) away for 20 seconds. This relaxes the focusing muscles in your eyes and reduces eye strain. Phone reminders or apps like Stretchly can help you remember.
Sit normally at your desk. Have someone measure from the bridge of your nose to the centre of the monitor with a tape measure. Or use a piece of string and measure it after. Most people guess 10 to 15 cm short of their actual distance.
Slightly. Curved monitors are designed to keep the entire screen at roughly equal distance from your eyes. The optimal viewing distance is usually noted by the manufacturer (typically the curve radius - a 1500R curve is designed for 1.5 metre viewing).
Yes. A 34 inch ultrawide is wider than a 32 inch standard monitor and needs more viewing distance to keep the angular size in the ergonomic range. Plan for 75 to 90 cm distance for a 34 inch ultrawide.
Children typically have shorter arms and smaller workstations. The distance should still be at least 40 cm minimum, but the ideal scales down with arm length. For most children aged 8 to 14, 50 to 60 cm is a comfortable range.
Recommendations based on ISO 9241, BSR/HFES 100, and American Optometric Association guidelines.