How many calories does one flight of stairs burn?

One flight (10 steps) burns about 3-6 calories depending on body weight and pace. It adds up quickly with multiple flights throughout the day.

Is stair climbing good exercise?

Excellent. Stair climbing strengthens legs and glutes, improves cardiovascular fitness, and burns more calories per minute than most common exercises.

How does stair climbing compare to walking?

Stair climbing burns 2-3 times more calories per minute than flat walking. Five flights of stairs can burn as much as 7-8 minutes of brisk walking.

Free Stair Climbing Calorie Calculator

Calculate calories burned climbing stairs based on the number of flights, body weight, and climbing pace.

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Body Weight

lbs

Flights of Stairs

flights

1 flight = ~10 steps

Pace

Calories Burned

30 kcal

Vertical Climb50 feet

Equivalent Flat Walking6.3 minutes

Calories Burned vs Body Weight

View formula & how it works →

Stair Climbing Calories

Calories = MET x 3.5 x Weight(kg) / 200 x Duration(min)

Climbing stairs has a high MET value, making it one of the most efficient exercises.

Stair Climbing MET Values

PaceMET Slow5.0 Moderate8.8 Fast12.0

One flight of stairs (about 10 steps) takes approximately 30 seconds to climb.

Example Calculation

A 170 lb person climbing 5 flights at moderate pace.

01Weight = 77.1 kg
02Duration = 5 x 0.5 = 2.5 minutes
03Calories = 8.8 x 3.5 x 77.1 / 200 x 2.5 = 30 kcal
04Vertical climb = 5 x 10 = 50 feet

Frequently Asked Questions

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