Free Tool
Stair Climbing Calorie Calculator | Calories Burned
Calculate calories burned during stair climbing. Stair climbing / StairMaster.
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
Stair Climbing Calorie Calculator
Stair climbing / StairMaster. Estimate based on weight, duration, and intensity.
Methodology
Uses MET value of 9.0 for moderate stair climbing. Formula: Calories = MET x weight(kg) x hours. Based on the Compendium of Physical Activities.
FAQ
How many calories does stair climbing burn?
A 70 kg person burns approximately 630 calories per hour at moderate intensity.
Is stair climbing good for weight loss?
Yes, stair climbing can burn significant calories and contribute to a calorie deficit for weight loss.
What MET value is used?
Moderate stair climbing has a MET value of approximately 9.0.
How does intensity affect calorie burn?
Higher intensity increases the MET value and thus calorie burn. Vigorous effort can burn 50-100% more.
How many calories does 30 minutes of stair climbing burn?
About 315 calories for a 70 kg person at moderate intensity (MET 9). 60 kg ≈ 270; 80 kg ≈ 360. Running stairs or high machine resistance pushes this 30–40% higher.
How many calories does 15 minutes of stair climbing burn?
About 158 calories for a 70 kg person at moderate intensity. Heavier bodies or vigorous pace (MET 12) raise this toward 210.
How many calories does climbing 100 floors burn?
About 50 calories for a 70 kg person, assuming roughly 10 floors per minute on a stair climber. Resistance settings and running pace can push this above 80.
How long on the stair climber to burn 500 calories?
About 48 minutes for a 70 kg person at moderate intensity (MET 9), or ~36 minutes at vigorous (MET 12).
How many calories does 1 hour of stair climbing burn?
About 630 calories for a 70 kg person at moderate intensity, or up to ~840 at vigorous (MET 12). One of the higher-calorie cardio options minute-for-minute.