Enter your body weight, step height, and number of step-ups to calculate your calories burned doing step-ups. A 155 lb person burns about 10 calories for every 100 step-ups on a 6-inch step.
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Step-Up Calories Burned Formula
Use the following formula in the basic calculator:
C = BW × H × N × 0.000108
- C = calories burned
- BW = body weight in pounds
- H = step height in inches
- N = number of step-ups
Advanced mode converts kg, cm, or ft into the same formula automatically.
Calories Burned per 100 Step-Ups
- 125 lb on a 6-inch step: 8.1 calories
- 155 lb on a 6-inch step: 10.0 calories
- 185 lb on an 8-inch step: 16.0 calories
- 200 lb on a 12-inch step: 25.9 calories
What Changes the Calories Burned?
- Body weight: heavier body weight raises the calories burned per rep.
- Step height: a taller box or bench increases the work done each step-up.
- Total reps: calories rise in a straight line as you add more step-ups.
What Is a Step-Up?
A step-up is a lower-body exercise where you step onto a box, bench, or platform and lift your body upward with one leg. It mainly trains the glutes, quads, hamstrings, and calves while also building balance and single-leg strength.
Example Calculation
If you weigh 150 lb, use an 8-inch step, and complete 100 step-ups:
C = 150 × 8 × 100 × 0.000108 = 13.0
That workout burns 13.0 calories.
