Stair Climbing Calorie Calculator Formula

Understand the math behind the stair climbing calorie calculator. Each variable explained with a worked example.

Use the Stair Climbing Calorie Calculator

Formulas Used

Calories Burned

calories = pace * 3.5 * weight_kg / 200 * duration_min

Vertical Climb

vertical_feet = flights * 10

Equivalent Flat Walking

equivalent_flat_walk_min = pace * 3.5 * weight_kg / 200 * duration_min / (3.5 * 3.5 * weight_kg / 200)

Variables

VariableDescriptionDefault
weight_lbsBody Weight(lbs)170
flightsFlights of Stairs(flights)5
pacePace8.8
weight_kgDerived value= weight_lbs * 0.453592calculated
duration_minDerived value= flights * 0.5calculated

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

| Pace | MET | |---|---| | Slow | 5.0 | | Moderate | 8.8 | | Fast | 12.0 |

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

Worked Example

A 170 lb person climbing 5 flights at moderate pace.

weight_lbs = 170flights = 5pace = 8.8
  1. 01Weight = 77.1 kg
  2. 02Duration = 5 x 0.5 = 2.5 minutes
  3. 03Calories = 8.8 x 3.5 x 77.1 / 200 x 2.5 = 30 kcal
  4. 04Vertical climb = 5 x 10 = 50 feet

Ready to run the numbers?

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