Free Tool
Stairs Calorie Calculator | Calories Burned
Calculate calories burned during stairs. Taking stairs vs elevator.
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.
Stairs Calorie Calculator
Taking stairs vs elevator. Estimate based on weight, duration, and intensity.
Methodology
Uses MET value of 8.0 for moderate stairs. Formula: Calories = MET x weight(kg) x hours. Based on the Compendium of Physical Activities.
FAQ
How many calories does stairs burn?
A 70 kg person burns approximately 560 calories per hour at moderate intensity.
Is stairs good for weight loss?
Yes, stairs can burn significant calories and contribute to a calorie deficit for weight loss.
What MET value is used?
Moderate stairs has a MET value of approximately 8.0.
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 walking up 100 stairs burn?
About 31 calories for a 70 kg person at a normal pace, taking roughly 3–4 minutes (MET 8). Running or carrying weight pushes the number higher.
How many calories does climbing 10 flights of stairs burn?
About 37 calories for a 70 kg person, assuming ~12 stairs per flight and a normal walking pace (around 4 minutes). Lighter or slower burns less; heavier or faster burns more.
How many calories does 15 minutes of stair walking burn?
About 140 calories for a 70 kg person. Walking up stairs is roughly twice as calorie-intensive as flat walking, minute for minute.
How many stairs to burn 100 calories?
About 320 stairs at a normal walking pace for a 70 kg person, or roughly 27 flights of 12 stairs each (~11 minutes).
Is walking stairs good exercise?
Yes — at MET 8 it qualifies as vigorous activity. Ten minutes burns roughly as many calories as 20 minutes of flat walking, and it builds leg strength and balance as a side effect.