Loading Calculator...
Please wait a moment
Please wait a moment
Calculate calories burned climbing stairs by duration or number of floors climbed.
Calories Burned
0
calories
Calories per Minute
0
Estimated Floors
0
This calculator uses two methods to estimate calories burned:
Formula: Calories = MET × Weight (kg) × Duration (hours)
Formula: Calories ≈ 0.17 × Weight (lbs) × Number of Floors
This estimates that climbing one floor burns approximately 0.17 calories per pound of body weight. A 160-lb person burns about 27 calories per floor climbed.
A 160-lb person burns approximately 5-25 calories per minute climbing stairs, depending on pace. Slow pace burns ~5 cal/min, moderate pace ~12 cal/min, and running stairs burns 25+ cal/min. Climbing 10 floors burns about 27 calories.
Stair climbing burns similar or more calories than running while building more leg strength. It's higher impact on knees during descent but lower impact during ascent. For pure calorie burn and leg development, stairs are excellent. Running is better for sustained cardio.
For general fitness, aim for 5-10 floors daily. For weight loss and cardiovascular improvement, target 10-20+ floors daily. Start small and increase gradually. Even 2-3 floors several times daily provides health benefits when done consistently.
Yes! Climbing stairs 20-30 minutes daily (about 40-60 floors) burns 200-500 calories. Combined with a healthy diet, this can create the caloric deficit needed for weight loss. Many people lose 1-2 lbs per week by incorporating daily stair climbing.
Walking down burns calories too (~1/3 of climbing up) but is harder on knees. If you have joint issues, take elevator down and stairs up. Healthy individuals can do both. Going down backward (carefully!) reduces knee stress and adds a balance challenge.
Going up stairs is generally safe and strengthens leg muscles that support knees. Going down creates more stress. If you have knee problems, start slowly, use proper form, and consider elevator down. Strengthening quadriceps through stair climbing often helps knee health long-term.
Real stairs burn slightly more calories due to the ascent component and irregular rhythm. StairMaster provides continuous motion and controlled intensity. Both are excellent workouts. Real stairs are free and build more functional strength; StairMaster is easier on joints.
Taking two steps at a time burns more calories per minute and builds more glute and hamstring strength. Single steps allow longer duration and are easier on knees. For maximum calorie burn in short time, use double steps. For sustained climbing, use single steps.
This calculator provides estimates only and should not be used as a substitute for professional medical advice. Actual calorie burn varies based on individual factors including age, gender, fitness level, and metabolism. Consult with a healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions or joint problems. Use caution when climbing stairs to prevent falls and injury.