Calories Burned
Calories Burned Stair Climbing
Climbing stairs is an intense lower-body workout that also elevates your heart rate quickly. It targets glutes, quads, and calves.
Calculate Your Burn
Estimated Calories Burned
280
kcal in 30 min of stair climbing
Pro Tip
Take the stairs whenever possible in daily life. For a dedicated workout, try climbing for 15-20 minutes with brief rest periods.
Quick Reference: Stair Climbing Calories by Duration
| Duration | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|
| 15 min | 120 kcal | 140 kcal | 160 kcal | 180 kcal |
| 30 min | 240 kcal | 280 kcal | 320 kcal | 360 kcal |
| 45 min | 360 kcal | 420 kcal | 480 kcal | 540 kcal |
| 60 min | 480 kcal | 560 kcal | 640 kcal | 720 kcal |
| 90 min | 720 kcal | 840 kcal | 960 kcal | 1080 kcal |
How We Calculate
We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Stair Climbing has a MET value of 8.
Formula: Calories = MET × weight (kg) × duration (hours)
This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.