How Many Calories Does Stair Climbing Burn?
A 70 kg person burns about 280 calories in 30 minutes of Stair Climbing; the figure rises with body weight and duration.
Stair Climbing calorie calculator
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This is an estimate; it varies with intensity, fitness and metabolism.
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How many calories does Stair Climbing burn?
Climbing stairs works the leg muscles and burns energy intensively in a short time.
Climbing stairs works by lifting the body on every step, so the figure follows body weight more directly than in most activities on this list. Going back down accounts for only a small share next to the climb.
Stair Climbing calories by weight and duration
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 100 | 200 | 300 | 400 |
| 60 kg | 120 | 240 | 360 | 480 |
| 70 kg | 140 | 280 | 420 | 560 |
| 80 kg | 160 | 320 | 480 | 640 |
| 90 kg | 180 | 360 | 540 | 720 |
| 100 kg | 200 | 400 | 600 | 800 |
| 110 kg | 220 | 440 | 660 | 880 |
| 120 kg | 240 | 480 | 720 | 960 |
The figures above assume continuous climbing; time spent going down is not included.
Values in the table are kilocalories (kcal), calculated as MET × weight × time; this page uses a MET value of 8 for Stair Climbing. Use the calculator above for figures in between.
What changes the calories burned by Stair Climbing?
- Step height: taller steps mean more lifting work on every stride.
- Climb rate: steps per minute sets the intensity directly.
- Two at a time: taking two steps at once increases the work per stride.
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Frequently asked questions
How many calories does Stair Climbing burn in one hour?
A 70 kg person burns about 560 calories in one hour (60 minutes) of Stair Climbing. Heavier people and longer sessions burn more.
How does body weight affect calories burned by Stair Climbing?
Calories burned rise with body weight: a 90 kg person burns about 360 calories in 30 minutes of Stair Climbing, while a lighter person burns less in the same time.
How long does it take to burn 300 calories with Stair Climbing?
A 70 kg person burns 300 calories in about 32 minutes of Stair Climbing. A heavier person reaches the same figure in less time.
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