Stair Climbing Calorie Calculator
Choose a pace and enter your weight and time to see the calories you burn on the stairs.
Activity
Body weight (kg)
Calorie burn rate (kcal/min)
Duration (min)
This tool is for information only and does not replace a doctor. Results are based on statistical MET values; your metabolism and fitness level can change the actual burn. If you have a health condition, talk to a doctor before starting an exercise programme.
The Energy Cost of Stair Climbing
Stair climbing is an effective exercise you can fit into your day without setting time aside. It works the cardiovascular system and strengthens the lower body. This calculator uses your weight, pace and time to estimate calorie burn with the MET formula.
MET Values for Stair Climbing
| Activity | MET | 70 kg · 20 min |
|---|---|---|
| Slow climb | 4.0 | ~93 kcal |
| Moderate pace | 8.0 | ~187 kcal |
| Fast climb | 8.8 | ~205 kcal |
| Very fast / sprint | 15.0 | ~350 kcal |
| Descending | 3.5 | ~82 kcal |
Step Count or Duration?
MET-based calculation uses time, because energy use changes with step height and pace. At a moderate pace, 60 steps take roughly 1–2 minutes; tracking time gives a more consistent measure.
Benefits: Heart Health and Muscle Strength
- Supports cardiovascular health and, done regularly, can raise VO₂ max.
- Strengthens gluteus, quadriceps and calf muscles.
- As a weight-bearing exercise, it can support bone health.
- Requires no equipment or gym membership.
- Can be done anywhere there are stairs.