Calories burned during Stairs — 15 to 60 minutes
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.
Calories by body weight
| Body weight | 30 minutes | 60 minutes |
|---|---|---|
| 60 kg | 277 kcal | 554 kcal |
| 70 kg | 323 kcal | 647 kcal |
| 80 kg | 370 kcal | 739 kcal |
| 90 kg | 416 kcal | 832 kcal |
Calories by duration for a 70 kg person
| Duration | Estimated calories |
|---|---|
| 15 minutes | 162 kcal |
| 30 minutes | 323 kcal |
| 45 minutes | 485 kcal |
| 60 minutes | 647 kcal |
What changes the calorie burn?
Intensity, technique, rest periods, terrain and fitness can all change the real result.
Two people with the same body weight can burn different amounts because movement efficiency, fitness, intensity and rest time differ. MET tables describe an average energy cost, not a laboratory measurement of your session.
How the estimate is calculated
For example, multiply the calories-per-minute estimate by 30 for a half-hour session. The result is rounded because false precision would make the number look more certain than it is.
How to use Stairs in a weight-management plan
- Choose a frequency you can repeat without excessive soreness or injury risk.
- Increase time, pace or resistance gradually rather than changing everything at once.
- Keep daily food intake in view; exercise calories are only one part of total energy balance.
- Include muscle-strengthening work on at least two days each week when appropriate for you.
- Use weekly trends in weight, waist and fitness—not one workout number—to judge progress.
Safety and recovery
Stop and seek medical advice for chest pain, fainting, severe breathlessness or a new injury. People who are pregnant, recently inactive, recovering from surgery or managing a medical condition may need an individualized starting plan.
Method and sources
Estimates use standard MET-based calculations. Public-health guidance generally encourages adults to accumulate regular aerobic activity and muscle-strengthening activity, while recognizing that some activity is better than none. See Sources & Methodology.