Calories burned during Stairs — calculator and tables
Stairs is estimated at about 8.8 METs. A 70 kg person may burn roughly 323 calories in 30 minutes or 647 calories in 60 minutes.
Stairs calorie calculator
Enter your body weight and duration to estimate calories burned for your own session.
Formula: calories per minute ≈ MET × 3.5 × body weight in kg ÷ 200.
Estimated burn
| Session | — |
| Calories / minute | — |
Calories by body weight
| Body weight | 30 minutes | 60 minutes | 90 minutes |
|---|---|---|---|
| 55 kg / 121 lb | 254 kcal | 508 kcal | 762 kcal |
| 70 kg / 154 lb | 323 kcal | 647 kcal | 970 kcal |
| 85 kg / 187 lb | 393 kcal | 785 kcal | 1178 kcal |
| 100 kg / 220 lb | 462 kcal | 924 kcal | 1386 kcal |
Calories by duration for a 70 kg person
| Duration | Estimated calories |
|---|---|
| 10 minutes | 108 kcal |
| 15 minutes | 162 kcal |
| 30 minutes | 323 kcal |
| 45 minutes | 485 kcal |
| 60 minutes | 647 kcal |
| 90 minutes | 970 kcal |
What changes the calorie burn?
Body weight, pace, technique, slope, resistance, rest time and fitness level can all change the real energy cost. MET values are averages, so the number is best used for planning rather than precision.
How to use Stairs in a weight-management plan
- Choose a frequency you can repeat consistently.
- Increase time, pace or resistance gradually.
- Do not automatically eat back every exercise calorie if fat loss is the goal.
- Use weekly trends in body weight, waist and fitness, not one workout number.
- Balance activity with sleep, recovery and enough protein.
Frequently asked questions
How many calories does stairs burn in 30 minutes?
For a 70 kg adult, stairs at about 8.8 METs burns roughly 323 calories in 30 minutes. Heavier bodies usually burn more and lighter bodies usually burn less.
How many calories does stairs burn in 60 minutes?
For a 70 kg adult, stairs burns roughly 647 calories in 60 minutes using the MET estimate.
Is stairs good for weight loss?
Stairs can support weight loss when it helps create a sustainable calorie deficit. Food intake, consistency, recovery and total weekly activity matter more than one session estimate.
Why are calorie-burn estimates different across watches and calculators?
Different tools use different assumptions for METs, heart rate, body size, efficiency and intensity. Treat every result as an estimate, not a precise measurement.
Related exercise tools
Method and sources
Estimates use standard MET-based calculations and the EKCal methodology. See Sources & Methodology. This page was last reviewed 2026-07-09.