Stair Climb Calorie Calculator

Find out how many calories you burn when climbing stairs.

Enter your body weight, number of stairs, and stair height to get an estimate of your calorie burn. A simple way to see how everyday stairs can be a great workout!

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Your Information

e.g. 60–90 kg
steps
e.g. 20–300 steps
e.g. 15–20 cm

Results

Calories burned

18kcal

You burn about 18 kilocalories climbing 100 stairs (16.0 m) at 70 kg.

This is an estimate. One small apple can contain about 95 kcal; your result may be different.

How to Use

Get your result in 3 simple steps.

1

Enter or Select

Input your body weight, number of stairs, and stair height (riser).

2

Calculate

Click the Calculate button to see your calorie burn instantly.

3

Review & Share

Check your results and share them or copy the page link.

Reference Guide

Calculation Formula

Calorie burn is estimated using a simplified MET (Metabolic Equivalent of Task) model for stair climbing.

Calories (kcal) = 8.8 × body weight (kg) × total rise (m) ÷ 540
  • MET is assumed to be 8.8.
  • Time is estimated from total vertical height at 9 m per minute.
  • Actual pace, breaks, fitness and body composition can change energy use. This is gross energy, not exercise-only energy.

Typical Stair Heights

Stair height can vary depending on building type and country.

Building TypeTypical Stair Height (riser)Common Range
Residential (home)15–18 cm14–20 cm
Apartment building15–18 cm14–20 cm
Office building16–18 cm15–20 cm
Commercial (mall, etc.)15–18 cm14–20 cm
Public facility15–18 cm14–20 cm

Real-world Examples

See estimated calorie burn in everyday situations.

Going up 1 floor at home

Going up 1 floor at home

70 kg · 20 steps
(3.2 m · 16 cm)

4 kcalA quick burst of activity in your daily routine.
Office building (5 floors)

Office building (5 floors)

70 kg · 100 steps
(16.0 m · 16 cm)

18 kcalA simple way to add more activity to your day.
Mall (3 floors)

Mall (3 floors)

60 kg · 60 steps
(9.6 m · 16 cm)

9 kcalTurn shopping into a healthy habit.
High-rise building (20 floors)

High-rise building (20 floors)

70 kg · 400 steps
(64.0 m · 16 cm)

73 kcalA serious workout for better fitness.

Frequently Asked Questions

We multiply 8.8 MET by body weight in kilograms and estimated time in hours. Time comes from total rise divided by an assumed vertical speed of 9 m/min. Actual calories may vary with your speed, fitness level, and body composition.