Health
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)
Stair Climbing Calorie Calculator: The Hidden Exercise in Your Daily Routine
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 |
Benefits of Stair Climbing
- 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.
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.