Stair Climbing Calculator

Climbing stairs is a free, accessible workout that burns significant calories and strengthens your lower body and cardiovascular system. Calculate your calorie burn whether you are taking the stairs at work, doing a stair machine workout, or climbing a specific number of floors. Compare stair climbing to other activities.

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Duration (minutes)

Pace

Stair Climbing Gear

Mini steppers, stair climbing machines, knee supports, and activity trackers.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

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Frequently Asked Questions

How many calories does climbing stairs burn?

A 70kg person burns approximately 0.15-0.20 calories per stair step, or roughly 5-10 calories per flight (one storey). Stair climbing burns about 8-11 calories per minute, which is higher than walking (3-5 cal/min) and comparable to jogging.

How many stairs equal a workout?

Climbing 10-20 flights (about 150-300 steps) provides a meaningful workout for most people. The Empire State Building Run-Up covers 86 floors (1,576 steps). Even 5 flights per day provides measurable cardiovascular and muscular benefits over time.

Is stair climbing good for weight loss?

Yes. Stair climbing is highly effective for weight loss because it burns significant calories, requires no equipment, and can be incorporated into daily routines. It also builds lower body muscle, which increases resting metabolic rate.

What MET values are used?

Slow stair climbing = 4.0 METs, moderate pace = 8.8 METs, fast/vigorous = 14.0 METs. Descending stairs = 3.5 METs. Stair machine (general) = 9.0 METs.

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