Stair Climbing calorie burn by intensity
Estimates use the formula kcal = MET × weight (kg) × hours, with MET values from the 2011 Compendium of Physical Activities. Figures are gross burn — they include the calories you would have burned at rest.
| Intensity | MET | kcal / 30 min* | kcal / 60 min* |
|---|---|---|---|
| Climbing stairs, slow pace | 4.0 | 140 | 280 |
| Stair machine / StairMaster | 9.0 | 315 | 630 |
| Running up stairs | 15.0 | 525 | 1050 |
*For a 70 kg (154 lb) person. Use the calculator above for your own weight.
Burn by body weight
At a typical intensity for stair climbing (9.0 METs), here's how the burn scales with body weight:
| Body weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (121 lb) | 124 | 248 | 495 |
| 70 kg (154 lb) | 158 | 315 | 630 |
| 85 kg (187 lb) | 191 | 382 | 765 |
| 100 kg (220 lb) | 225 | 450 | 900 |
Getting more from stair climbing
- Taking stairs two at a time increases per-step cost but lowers steps per minute — total burn is similar, leg strength gain is higher.
- On the StairMaster, don't lean on the rails; supporting body weight on your arms can cut the true burn by 20%+.
- Short stair intervals (30–60 seconds hard) are a time-efficient substitute for hill sprints.
Want the bigger picture? Your workout is one slice of total daily burn — estimate the whole thing with the TDEE calculator, or compare against 25+ other activities in the calories burned calculator.
More activities
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]
Frequently asked questions
How many flights of stairs burn 100 calories?
Roughly 25–35 flights for an average adult, depending on weight and pace — about 350–500 individual steps of climbing.
Is the StairMaster good for fat loss?
Excellent — it's hard to cheat, scales with body weight, and sustains a high MET. Twenty honest minutes rivals a much longer flat walk.