How many calories does climbing stairs burn?

Climbing stairs burns 500-900 calories per hour—about 0.15 calories per step. A 155 lb person burns about 9 calories per minute or 270 calories in 30 minutes. That's 2-3x more than walking on flat ground.

How many stairs should I climb to burn 100 calories?

To burn 100 calories, climb about 700-1000 steps or 35-50 floors. This takes approximately 10-15 minutes at a moderate pace. A 155 lb person burns roughly 1 calorie per 7 steps climbed.

Is stair climbing good for weight loss?

Stair climbing is excellent for weight loss—it's high-intensity cardio that builds calorie-burning muscle. Climbing stairs for 30 minutes daily can burn 1,500-2,500 extra calories per week, supporting 0.5-0.75 lb weekly loss.

Stair climbing vs running: which is better?

Stair climbing burns similar or more calories than running and builds more leg muscle. Running covers more distance and is easier to sustain longer. Stair climbing is lower impact on joints than running on hard surfaces.

Does stair climbing build glutes?

Yes! Stair climbing is excellent for glutes. Each step activates gluteus maximus, medius, and minimus. Taking stairs two at a time increases glute activation. Combine with squats and lunges for maximum glute development.

All Exercises

cardio

Calories Burned Stair Climbing

Stair climbing is a highly effective calorie-burning exercise that requires no equipment. Climbing stairs burns 2-3 times more calories than walking on flat ground. Whether using actual stairs or a stair climber machine, this exercise builds leg strength while providing intense cardio.

~316 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

316 calories

Stair Climbing for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of stair climbing at moderate intensity (MET 9)

Body Weight	Calories Burned
120 lbs (54 kg)	245 cal
140 lbs (64 kg)	286 cal
155 lbs (70 kg)Reference	316 cal
170 lbs (77 kg)	347 cal
185 lbs (84 kg)	378 cal
200 lbs (91 kg)	408 cal
220 lbs (100 kg)	449 cal