Stair Climbing Calorie Calculator
Estimate the calories burned climbing or descending stairs from your weight, time, and intensity. Also shows rice-bowl and body-fat equivalents.
Input
Estimate the calories burned climbing or descending stairs from your body weight, duration, and intensity. METs are representative values, so treat the result as a rough guide.
kg
min
Intensity (stair activity)
Climbing at a normal pace 4.5 METs
Result
Estimated calories burned (Climbing at a normal pace)
47kcal
About 0.2 bowls of rice / about 7 g of body fat
Applied METs
4.5 METs
Duration
10 min
Body weight
60.0 kg
How it works
- Calories (kcal) are calculated as METs × body weight (kg) × exercise time (hours) × 1.05. Minutes are converted to hours before the calculation.
- The METs by intensity are used as guides: going down = 3.5, climbing slowly = 4.0, climbing at a normal pace = 4.5, climbing fast = 8.8 (representative values based on references such as the National Institute of Health and Nutrition METs table for physical activity).
- Results convert one bowl of rice to about 234 kcal and 1 g of body fat to about 7.2 kcal, shown only as a guide.
- Actual calories burned vary with step height, climbing pace, whether you carry a load, and your build and body composition, so the displayed value is only an estimate.
- METs values are representative of an activity and vary between individuals. Use them only as a reference for dieting and health management.
- If you have any health concerns or a chronic condition, avoid strenuous stair activity and consult a medical professional or specialist as needed.
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Stair Climbing Calorie Calculator