# Stairs Calorie Calculator

URL: https://speedycalculator.com/calculators/sports/stairs-calorie/
Last updated: 2026-10-30

> The stairs calorie calculator estimates calories burned climbing or descending stairs, climbing a ladder, or carrying a load upstairs, from your weight and time.

## Inputs

- Activity
- Body weight (kg, lb)
- Time (min, h)

## Results

- Burn rate
- Total calories burned

## Formula

```
kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes
```

## Explanation

Stair climbing is a powerful workout that lifts your whole body weight with every step – fast climbing reaches nearly 9 METs. Carrying shopping or boxes upstairs pushes it even higher.

### How to use the Stairs Calorie Calculator

- **Activity**
- **Body weight**
- **Time**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Choose the activity, enter your weight and the time.

### Inputs explained

FieldWhat to enterActivityChoose one: Stair climbing, slow, Stair climbing, fast, Climbing a ladder, Descending stairs …Body weightUnits: kg, lbTimeUnits: min, h

### What each result means

- **Burn rate** = ([Activity])×3.5×([Body weight])÷200×(1)
- **Total calories burned** = ([Activity])×3.5×([Body weight])÷200×([Time])

### Example values

How the main result changes when **Body weight** changes and everything else stays at the example values above:

Body weight (kg)Total calories burned (kcal)37.557.856.2586.675115.593.75144.4112.5173.3150231

## Worked example

Inputs — Activity: Stair climbing, fast; Body weight: 75 kg; Time: 10 min.

Results — Burn rate = 11.55 kcal/min; **Total calories burned = 115.5 kcal**.

## Key terms

- **Floor**: About 10–15 steps, 3 m of height.

## FAQ

**How many calories does climbing stairs burn?**
About 8–11 kcal per minute at a fast pace.

**Is going down easier?**
Yes – about 3.5 METs.

**Is a stair machine the same?**
Similar; it uses about 8–9 METs at a brisk pace.

**How many floors burn 100 kcal?**
Roughly 25–35 floors for most adults.


## Sources

- [2011 Compendium of Physical Activities (Ainsworth et al.)](https://pacompendium.com/)
- [ACSM's Guidelines for Exercise Testing and Prescription](https://www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription)