Calories Burned Climbing Stairs Calculator
MET-based calorie burn for stair climbing.
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ⓘ Live results
Results
- Calories burned
- 150 kcal
- MET value used
- 6
- Rate
- 450 kcal/hour
Quick answer
Stair climbing burns calories at a high MET value, roughly double that of level walking at the same effort.
kcal = MET x weight(kg) x hours
How to use the Calories Burned Climbing Stairs Calculator
- 1Enter your weight, duration climbing stairs and pace.
- 2Stair climbing is a high-intensity, joint-friendly cardio option.
- 3Take breaks as needed — this estimate assumes continuous climbing at the chosen pace.
Worked example
Using the values the calculator loads with:
Inputs
- Weight75 kg
- Duration20 minutes
- IntensityModerate pace
Results
- Calories burned150 kcal
- MET value used6
- Rate450 kcal/hour
Frequently asked questions
Is stair climbing better than walking?
Per minute, yes — it burns roughly 1.5-2x more calories at similar perceived effort.
Does going down count?
Descending burns far fewer calories than ascending; this estimate assumes mostly ascending effort.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.