Stair Climbing Calorie Calculator
Calculate calories burned climbing stairs based on body weight and pace.
Activity
Body weight (kg)
Burning (kcal/min)
Time elapsed (min)
Results are based on statistical MET values. Individual metabolism and fitness level may affect actual burn. Consult a doctor if you have health conditions before starting an exercise programme.
The Energy Cost of Stair Climbing
Stair climbing is an effective exercise you can weave into your daily routine without extra time. It works the cardiovascular system and strengthens lower-body muscles. This calculator uses your body weight and climbing pace to compute 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 relies on duration, because energy expenditure varies with different step heights and paces. At a moderate pace, 60 steps corresponds to roughly 1–2 minutes; tracking duration provides a more consistent measurement.
Benefits: Heart Health and Muscle Strength
- Supports cardiovascular health and increases VO₂ max.
- Strengthens gluteus, quadriceps and calf muscles.
- Increases bone density and reduces osteoporosis risk.
- Requires no equipment or gym membership.
- Applicable anywhere there are stairs.