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
| Field | What to enter |
|---|---|
| Activity | Choose one: Stair climbing, slow, Stair climbing, fast, Climbing a ladder, Descending stairs … |
| Body weight | Units: kg, lb |
| Time | Units: 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) |
|---|---|
| 37.5 | 57.8 |
| 56.25 | 86.6 |
| 75 | 115.5 |
| 93.75 | 144.4 |
| 112.5 | 173.3 |
| 150 | 231 |
Formula
kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes
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.
Frequently asked questions
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.