How many calories do you burn with Climbing Stairs?

By taking the stairs, you can burn around 0.17 calories per stair climbed, and 0.05 calories per stair descended. This figure may be more or less, depending on your weight.

By taking the stairs to reach the next floor (we use 2 flights of 10 steps each), you will burn approximately 3.4 calories. Find out the amount of calories you can burn by taking the stairs instead of the elevator.

Someone weighing 180 pounds burns approximately 660 calories per hour with Climbing Stairs. Fill in the form below and calculate how many calories you burn with Climbing Stairs or use our Calorie Calculator for other activities.

Climbing Stairs
Climbing Stairs Calorie Calculator

Burned calories (KCAL)
with Climbing Stairs


In a commercial building or apartment situation, floor to floor height might typically be 3.4 meters. Splitting the stair into two flights of 10 steps is common. By taking the stairs to reach the next floor and return, you will burn approximately 4.4 calories (20 * 1.7 + 20 * 0.05).

Use the table below to see how many calories you can burn by taking the stairs instead of the elevator (up and down). For the calculation we use 20 steps per floor and a 160 lbs weighing person. Is your body weight higher, you burn even more calories.

Take the Stairs to Burn Calories
  Once a day up and down 3 times a day up and down
1 floor 4.4 kcal 13.2 kcal
2 floors 8.8 kcal 26.4 kcal
3 floors 13.2 kcal 39.6 kcal
4 floors 17.6 kcal 52.8 kcal
5 floors 22.0 kcal 66.0 kcal
6 floors 26.4 kcal 79.2 kcal

Can climbing stairs help me to lose weight?

Taking the stairs instead of the lift is an easy way of burning some extra calories on a daily basis. It’s a quick workout that doesn’t require equipment or additional time investment. In fact, taking the stairs can even save you time! Up until the fifth floor, the stairs are on average the quickest way to go.

Let’s make a calculation to see if taking the stairs can really help you to lose weight. Let’s say you work on the third floor and have to go up and down four times a day. In the above table, we see that this results in burning 52.8 calories. If you work 20 days a month, you will therefore burn 20 * 52.8 = 1056 calories.

You need to burn approximately 7,500 calories in order to lose 1 kilo of body weight. So in our example, this would take almost 8 months. That’s a long time, but there are ways of easily speeding up the process. How about using the toilet on a different floor? Off to a meeting on another floor? Take the stairs! The good thing is that stairs are everywhere.

Once taking the stairs becomes a habit, the number of calories you burn every day by taking them will increase dramatically. No extra time or training needed!

Calories burned with Daily Activities (weight: 180 lbs)

MET 15 min. 30 min. 45 min. 60 min.
Climbing Stairs 7.7 165 330 495 660
Gardening 3.6 77 154 231 309
Housecleaning 2.8 60 120 180 240
Kissing 2.6 56 111 167 223
Lying in bed 0.8 17 34 51 69
Sex 1.2 26 51 77 103
Sitting 0.9 19 39 58 77
Sleeping 0.7 15 30 45 60
Standing 1 21 43 64 86

How do we calculate the amount of calories burned with Climbing Stairs?

This calculation uses the MET value (Metabolic Equivalent of Task) of Climbing Stairs. The MET value of Climbing Stairs = 7.7. We multiply the MET value with the person's body weight in kilogram. Then we multiply this with 0.0175 and the time in minutes.

A person weighs: 180 pounds
MET value of Climbing Stairs: 7.7
Time: 30 minutes
The calorie calculation for Climbing Stairs for 30 minutes is as follows:

(180 ) * 7.7 * 0.0175 * 30 minutes = 330 kcal

With 30 minutes of with Climbing Stairs you burn 330 kcal.