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Input your body weight, number of stairs, and stair height (riser).
Stair Climb Calorie Calculator
Find out how many calories you burn when climbing stairs.
Enter your body weight, stair count, and the height of one step to estimate calories and total vertical ascent.
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Steps
Big Progress
Steps
Big Progress
100steps
Total height16.0 m(100 × 0.16 m)
Stair height16 cm
Results
Calories burned
18kcal
You burn about 18 kilocalories climbing 100 stairs (16.0 m) at 70 kg.
This uses a fixed 8.8 MET and 9 m/min vertical speed. Your actual energy use may differ.
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Get your result in 3 simple steps.
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Click the Calculate button to see your calorie burn instantly.
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Reference Guide
Reference GuideCalculation 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.
The 8.8 MET value comes from the 2011 Compendium entry for fast stair climbing (code 17134); the 2024 entry is 9.3. The 9 m/min ascent speed is this site’s fixed assumption, not a measurement of your pace.
Measure the vertical distance between the tops of two adjacent steps. The table is a rough reference, not a building standard; enter your measured riser in cm or in.
At 70 kg and a 16 cm riser, 20, 100 and 400 steps give about 4, 18 and 73 kcal. The examples below use the same assumptions as the calculator.
Hold a handrail where needed, take breaks, and choose a comfortable pace.
Typical Stair Heights
Typical Stair HeightsStair height can vary depending on building type and country.
| Building Type | Typical Stair Height (riser) | Common Range |
|---|---|---|
| Residential (home) | 15–18 cm | 14–20 cm |
| Apartment building | 15–18 cm | 14–20 cm |
| Office building | 16–18 cm | 15–20 cm |
| Commercial (mall, etc.) | 15–18 cm | 14–20 cm |
| Public facility | 15–18 cm | 14–20 cm |
Real-world Examples
Real-world ExamplesSee estimated calorie burn in everyday situations.
Going up 1 floor at home
70 kg · 20 steps
(3.2 m · 16 cm)
Office building (5 floors)
70 kg · 100 steps
(16.0 m · 16 cm)
Mall (3 floors)
60 kg · 60 steps
(9.6 m · 16 cm)
High-rise building (20 floors)
70 kg · 400 steps
(64.0 m · 16 cm)
Frequently Asked Questions
Frequently Asked QuestionsWe 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.
No. It is a rough estimate. Your pace, rest periods, fitness and body composition can change actual energy use.
Yes, but this tool estimates climbing only. It does not include descending stairs.
Measure the vertical height of one step if possible. The table above shows examples, not universal building standards.
This tool assumes real stairs with a measured riser. A stair machine may move differently, so the estimate may not apply.
More total ascent generally raises the estimate. Choose a safe pace and stop if you feel unwell.
It can contribute to physical activity, but this estimate alone cannot predict weight loss.
You can share or copy this page link. The link does not store your personal inputs or restore your result.