🪜 Stairs Calorie Calculator
Estimate how many calories you burn climbing stairs based on your body weight, how long you climbed, and your pace.
How Stair Climbing Calorie Burn Is Estimated
Climbing stairs is a vigorous, weight-bearing activity whose energy cost varies substantially with pace and direction. This calculator uses standard Compendium of Physical Activities MET values: walking down stairs (MET 3.5), climbing up at a moderate pace (MET 8), and climbing up quickly (MET 15).
The Formula
Calories Burned = MET × 3.5 × Body Weight (kg) / 200 × Duration (minutes). This standard formula converts a MET value and your body weight into estimated total calories burned over your session.
Notes on Accuracy
Step height, fitness level, and whether you use a handrail all affect actual calorie burn, so treat this figure as a general estimate for activity tracking rather than an exact measurement.