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Stair Climbing Calorie Calculator

Estimate the calories burned climbing or descending stairs from your weight, time, and intensity. Also shows rice-bowl and body-fat equivalents.

Input

Estimate the calories burned climbing or descending stairs from your body weight, duration, and intensity. METs are representative values, so treat the result as a rough guide.

kg
min
Intensity (stair activity)

Result

Estimated calories burned (Climbing at a normal pace)

47kcal

About 0.2 bowls of rice / about 7 g of body fat

Applied METs

4.5 METs

Duration

10 min

Body weight

60.0 kg

How it works

  • Calories (kcal) are calculated as METs × body weight (kg) × exercise time (hours) × 1.05. Minutes are converted to hours before the calculation.
  • The METs by intensity are used as guides: going down = 3.5, climbing slowly = 4.0, climbing at a normal pace = 4.5, climbing fast = 8.8 (representative values based on references such as the National Institute of Health and Nutrition METs table for physical activity).
  • Results convert one bowl of rice to about 234 kcal and 1 g of body fat to about 7.2 kcal, shown only as a guide.
  • Actual calories burned vary with step height, climbing pace, whether you carry a load, and your build and body composition, so the displayed value is only an estimate.
  • METs values are representative of an activity and vary between individuals. Use them only as a reference for dieting and health management.
  • If you have any health concerns or a chronic condition, avoid strenuous stair activity and consult a medical professional or specialist as needed.