Enter your body weight and floors climbed to calculate your calories burned stair climbing. A 150 lb person burns about 1.94 calories per typical 10 ft floor climbed at a moderate pace.

Stair Climbing Calories Calculator

Pick how you climbed, enter two numbers, get calories burned.

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Enter a number of flights greater than 0.
Enter a weight greater than 0.
Enter a step count greater than 0.
Enter a weight greater than 0.
Enter minutes greater than 0.
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Related Calculators

Stair Climbing Calories Formula

For the basic calculator with a typical 10 ft floor and moderate pace:

C_{kcal}=W_{lb}\times F_{up}\times 0.01296

For the advanced calculator:

C_{kcal}=W_{lb}\times H_{ft}\times \big[(F_{up}\times 0.001296\times E)+(F_{down}\times 0.000454\times E)\big]

Variables:

  • C is calories burned (kcal)
  • W is body weight in pounds (lb)
  • Fup is floors climbed up
  • Fdown is floors descended
  • H is floor height in feet (ft)
  • E is the effort factor: 0.90 for easy, 1.00 for moderate, 1.15 for hard

The basic version uses the quickest input set: weight and floors climbed. The advanced version adds floor height, descent, and pace so the result matches your stair session more closely.

Quick reference for one typical 10 ft floor at a moderate pace: 120 lb = 1.56 kcal, 150 lb = 1.94 kcal, 180 lb = 2.33 kcal, and 200 lb = 2.59 kcal.

How to Calculate Stair Climbing Calories

  1. Enter your body weight in pounds.
  2. Enter floors climbed up. In advanced mode, add floors descended, floor height, and effort level.
  3. Multiply body weight by the stair factor for the vertical distance covered.
  4. Read your calories burned in kcal.

Example Problem:

A 150 lb person climbs 12 typical floors at a moderate pace.

C_{kcal}=150\times 12\times 0.01296=23.33

Calories burned = 23.33 kcal

FAQs

How many calories does one floor of stairs burn?

With a typical 10 ft floor at a moderate pace, one floor burns about 1.94 calories for a 150 lb person and 2.59 calories for a 200 lb person.

Does going down stairs burn calories too?

Yes. Descending burns fewer calories than climbing up, but it still adds to the total because your legs are still working to control each step.

Why does floor height matter?

Taller floors mean more vertical distance per floor, so each floor costs more energy.

Is stair climbing effective for calorie burn?

Yes. Stair climbing combines bodyweight movement with elevation gain, which makes it one of the higher-calorie everyday activities per minute.