Calories Burned Climbing Stairs Calculator
MET-based calorie burn for stair climbing.
Enter your values
Enter the weight in kg.
Enter the duration in minutes.
Choose one of: Moderate pace, Fast/vigorous pace.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- 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
At a glance
| What it does | MET-based calorie burn for stair climbing. |
|---|---|
| Category | Fitness |
| Inputs needed | Weight, Duration, Intensity |
| Main output | Calories burned |
| Formula | kcal = MET x weight(kg) x hours |
| Cost | Free — no sign-up, no download |
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.
Inputs explained
- Weight(kg)
- Enter the weight in kg.
- Duration(minutes)
- Enter the duration in minutes.
- Intensity
- Choose one of: Moderate pace, Fast/vigorous 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.
What do I need to enter into the Calories Burned Climbing Stairs Calculator?
Just 3 values: weight, duration, intensity. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Calories Burned Climbing Stairs Calculator work out the answer?
Stair climbing burns calories at a high MET value, roughly double that of level walking at the same effort. It applies the formula kcal = MET x weight(kg) x hours and shows the working so you can check each step by hand.
Is the Calories Burned Climbing Stairs Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.