Calories burned stair climbing
Climbing stairs (machine or actual) burns significantly more than flat-ground walking. Single best cardio for legs and glutes.
Light
463
kcal/hr
Moderate
617
kcal/hr
Vigorous
771
kcal/hr
For a 170 lb adult.
Calculator
MET-based formula. Adjust weight and duration.
Calories burned
617 kcal
170 lb · 60 min · moderate
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What it is
Stairmaster machine, actual stairs, or step-mill. Continuous upward motion.
What changes the burn
- Pace
- Whether you skip steps
- Carrying weight
How calories burned is calculated
kcal = MET × kg × h
Stair climbing · MET 8 · ≈ 617 kcal/hr · 77 kg · moderate
Compendium of Physical Activities