Stairs Calorie Calculator
Calculate calories burned climbing stairs and stair workouts
Calculate Stair Climbing Calories
Your current body weight
Select your stair climbing activity
Duration of your stair climbing activity
Stair Climbing Results
Activity
Climbing stairs slowly
Intensity Level
Moderate
MET Value
4.0
Formula: Calories per minute = (MET x weight(kg) x 3.5) / 200
Your calculation: (4.0 x 70.0 kg x 3.5) / 200 = 4.90 kcal/min
Workout Analysis
Example Calculation
Four Flights Challenge
Person weight: 70 kg
Activity: Running up stairs fast
MET value: 8.8
Time: 45 seconds (0.75 min)
Calculation
Calories/min = (8.8 x 70 x 3.5) / 200
Calories/min = 10.78 kcal/min
Total calories = 0.75 x 10.78 = 8.1 kcal
About the energy in a couple of jelly beans!
Stair Activity Intensities
Stair Climbing Benefits
Excellent cardiovascular workout
Strengthens bones and prevents osteoporosis
Builds leg muscle and glute strength
Effective fat burning exercise
Easy to incorporate into daily routine
Supports healthy nervous system
Understanding Stair Climbing as Exercise
Why Take the Stairs?
Stair climbing is one of the most accessible and effective forms of exercise. It's a weight-bearing activity that provides excellent cardiovascular benefits while being easier on your joints than many other high-impact exercises.
Health Benefits
- •Joint-friendly: Lower impact than running
- •Heart health: Improves circulation and blood pressure
- •Bone density: Weight-bearing exercise strengthens bones
- •Convenience: No equipment needed, always available
MET-Based Calculation
Calories/min = (MET x weight x 3.5) / 200
- MET: Metabolic Equivalent of Task
- Light intensity: MET below 3
- Moderate intensity: MET 3-6
- Vigorous intensity: MET above 6
Did you know? Climbing stairs fast (8.8 MET) is considered vigorous exercise, burning more calories per minute than many gym activities!
Stair Workout Safety Tips
Preparation
- • Wear properly fitting, non-slip shoes
- • Maintain good posture throughout
- • Start with warm-up exercises
- • Begin slowly and increase pace gradually
- • Use handrails for balance when needed
Precautions
- • Consult doctor if you have joint problems
- • Stop if you feel dizzy or short of breath
- • Avoid if you have knee or ankle issues
- • Take breaks as needed
- • Stay hydrated during longer sessions