Screen Setup Calculator
Enter your screen size and resolution to get ideal viewing distance, height, font size and a break plan.
Where you place your screen has a big effect on how your eyes and neck feel at the end of the day. A monitor that is too close, too high or too bright makes the eyes work harder and encourages staring, which reduces blinking and contributes to digital eye strain. This calculator turns general ergonomic recommendations into concrete numbers for your own setup.
You enter your screen's diagonal size and resolution. The tool calculates a comfortable viewing distance range for that size and pixel density, suggests how high the screen should be so that the top of the display is at or slightly below eye level and the centre about 15-20 degrees below your line of sight, and recommends a minimum font size so that text can be read without leaning forward. It also proposes a simple break plan based on the 20-20-20 rule.
The recommendations are a starting point drawn from widely used ergonomic guidance, not strict rules. Your ideal setup also depends on your glasses, especially progressive lenses, on your posture and on the lighting. If you still have frequent eye strain after adjusting your workstation, an eye examination is worthwhile. Read more in our article on the ideal monitor setup.
How to use
- Find your screen size (diagonal in inches, as sold) and its native resolution in your display settings.
- Enter both values and, if asked, whether you use one or two monitors or a laptop.
- Read the recommended viewing distance and measure from your eyes to the screen with a tape measure.
- Adjust the monitor height so the top edge is at or slightly below eye level; raise a laptop and use an external keyboard if needed.
- Set the font size or system scaling to at least the recommended value.
- Activate the suggested break plan, for example with our break timer.
Reading your result
The distance range shows where text should be comfortably readable while the eyes do not need to focus too hard; most people feel best somewhere around an arm's length for a typical desktop monitor. If you need to lean forward to read at the recommended distance with the recommended font size, your near vision may need correcting.
Persistent eye strain, headaches, double vision or blurred vision after screen work, even with a good setup, are reasons to see an optometrist or ophthalmologist. You may benefit from glasses for computer distance or treatment for dry eye. Also check room lighting: avoid a bright window behind or directly in front of the screen.
Caution: General ergonomic guidance, not medical advice. Ongoing pain, double vision or vision changes should be assessed by a professional.
Frequently asked questions
Is sitting close to the screen harmful?
It does not damage the eyes, but it makes them work harder and can increase discomfort. A sensible distance and regular breaks keep you more comfortable.
Should the screen be at eye level?
The top of the screen at or slightly below eye level is usually most comfortable, so you look slightly downwards, which also exposes less of the eye's surface to drying air.
Do I need blue light glasses for screen work?
Current evidence does not show that blue light from screens damages the eyes or that blue-light-filtering glasses reduce eye strain. Breaks, setup and correct glasses matter more.