Sports & Fitness calculator
Calories Burned Stairs Calculator
Estimate calories burned walking up stairs, down stairs, or ascending and descending stairs from body weight, duration, and stair intensity.
FormulaCalories = MET x 3.5 x body weight kg / 200 x minutes
Formula
Stair calorie formula
Stair calorie estimates vary with stair height, speed, load, handrail use, fitness, and whether the movement is mostly ascending or descending.
Calories = MET x 3.5 x body weight kg / 200 x minutes
A 70 kg person ascending and descending stairs at 7.5 MET for 10 minutes burns about 7.5 x 3.5 x 70 / 200 x 10 = 92 kcal.
SourcesThis calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.
Sources and assumptions
Source notes
This calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.
- Effective year
- Current rules
- Last verified
- 2026-06-18
Stair calorie estimates vary with stair height, speed, load, handrail use, fitness, and whether the movement is mostly ascending or descending.
Official and reference sources
Assumptions
- Stair activity is represented by a selected 2024 Adult Compendium MET value.
- Calories are estimated from MET, body weight, and time.
- Descending stairs, slow stair climbing, general climbing, mixed ascending and descending, and fast stair climbing are separate options.
Not included
- Step height, exact floor count, handrail use, load carrying, running stairs, heart-rate estimates, clinical exercise prescription, and net-versus-gross calorie adjustments.
FAQ7 common questions for this calculator.
FAQs
How many calories do stairs burn?+
It depends on weight, time, and stair intensity. The calculator uses MET values for descending stairs, slow climbing, general climbing, ascending and descending stairs, and fast climbing.
Is walking down stairs different from walking up stairs?+
Yes. The 2024 Compendium lists descending stairs at a lower MET value than stair climbing, so choose the activity that best matches your movement.
Can I use this for walking up and down stairs?+
Yes. Choose the ascending and descending stairs option when the session includes both directions.
How does the Calories Burned Stairs Calculator calculate the result?+
For the Calories Burned Stairs Calculator, it uses the Stair calorie formula: Calories = MET x 3.5 x body weight kg / 200 x minutes. A 70 kg person ascending and descending stairs at 7.5 MET for 10 minutes burns about 7.5 x 3.5 x 70 / 200 x 10 = 92 kcal.
What information do I need to use the Calories Burned Stairs Calculator?+
Enter body weight, duration, and whether the activity is walking stairs, climbing stairs, or descending stairs. The selected activity controls the MET value.
How accurate is the Calories Burned Stairs Calculator?+
Calories Burned Stairs Calculator is a planning estimate based on body weight, duration, and stair intensity. It uses the Stair calorie formula, but terrain, device accuracy, fitness level, and intensity changes can move the real number.
What should I check before using the Calories Burned Stairs Calculator result?+
For the Calories Burned Stairs Calculator, check body weight, duration, and stair intensity. Fitness and calorie estimates are most useful when terrain, device, and effort level are comparable.
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How to use the Calories Burned Stairs Calculator
Estimate calories burned walking up stairs, down stairs, or ascending and descending stairs from body weight, duration, and stair intensity. The page also explains the stair calorie formula and shows a practical example: A 70 kg person ascending and descending stairs at 7.5 MET for 10 minutes burns about 7.5 x 3.5 x 70 / 200 x 10 = 92 kcal.
- 1
Enter your details
Enter body weight, duration, and stair intensity, then complete any other fields shown in the calculator.
- 2
Check the calculation
Review the result alongside the stair calorie formula: Calories = MET x 3.5 x body weight kg / 200 x minutes.
- 3
Compare scenarios
Change one or more inputs to see how they affect the calories Burned Stairs Calculator result before you use the estimate.