How it works
calories = MET × 3.5 × weight(kg) ÷ 200 × minutessteady stair climbing ≈ 8 METs
- MET
- the intensity, set by effort
- weight
- your body weight in kilograms
- minutes
- time spent climbing
MET values cover the climbing itself. Coming back down burns less, so a session that mixes up and down averages out lower than continuous climbing.
Frequently asked questions
How many calories does climbing stairs burn?
About 150 kcal for a 70 kg person over 15 steady minutes.
Is stair climbing good exercise?
Yes. At roughly 8 METs it is more intense than walking and works the legs hard.
How many calories per flight of stairs?
Very roughly 2 to 5 kcal per flight, depending on your weight and speed.
Is this an exact number?
No, it is an estimate from average MET values and varies by person.