🪜 Stairs Calorie Calculator
Whether you’re sprinting stadium steps or taking the stairs to the office, quantify the energy you expend.
Use flights or floors to gauge calories per climb.
Form Tip
Drive through your heels and keep posture upright to reduce knee strain.
Training Idea
Try interval sets: sprint up, walk down. Mix tempo climbs with recovery steps.
Safety
Use railings when fatigued. Descents load joints—slow down to avoid slips.
How to Use This Calculator
Enter weight
Use kilograms for accurate energy estimates.
Log duration
Include only active climbing/descending time.
Select stair activity
Choose the effort that best matches your workout.
Optional floors
Track how many floors you conquered to see efficiency.
Formula
Calories = (MET × 3.5 × Weight(kg) ÷ 200) × Minutes
Climbing stairs significantly boosts heart rate. Higher MET values reflect faster ascents or weighted climbs. Use the formula to estimate total energy cost.
Example
70 kg climber, 12 minutes of fast ascents (MET 8.8) burns ≈ (8.8 × 3.5 × 70 ÷ 200) × 12 ≈ 259 kcal.
Variables
- Weight: Body mass in kilograms
- MET: Intensity factor based on stair activity
- Minutes: Active stair time
Understanding Stair Workouts
Stair climbing builds lower-body strength and aerobic capacity simultaneously. It’s a convenient option when you lack gym equipment—just find a safe stairwell or stadium.
Progressions
- Alternate single-step and double-step climbs to recruit more glute power.
- Add a weighted vest (5–10%) to raise MET values and calorie burn.
- Finish easy runs with stair sprints to boost VOâ‚‚ max.
Recovery
- Stretch calves and hip flexors post-session to prevent tightness.
- Hydrate—indoor stairwells can get stuffy quickly.
- Use foam rolling on quads and glutes after high-intensity sessions.
Frequently Asked Questions
How many stairs equal a mile?
Roughly 2,200 steps (or 1,100 flights) equal a vertical mile. Track floors to see how close you get each workout.
Do weighted vests increase calorie burn?
Yes. Added load increases intensity. Shift to the fast/mixed setting or add 5–10% to the MET value for heavier vests.
Is stair running safe for my knees?
Stair work can stress knees when descending quickly. Focus on controlled descents and strengthen quads/hips to support joints.
How often should I climb stairs?
Beginners can start with 1–2 sessions per week. Build up gradually to avoid DOMS from eccentric descent work.
Can I use this for office stair tracking?
Absolutely. Log daily stair totals to see how your commute contributes to overall calorie expenditure.