Stair Climb Burn
Calculate energy expenditure for climbing stairs based on steps, fights, or time.
Units
Calculate By
Steps / Flights
Time & Intensity
A flight is typically ~10 feet / 3 meters.
Why Stair Climbing is a Powerhouse Workout
Stair climbing is one of the most effective exercises for cardiovascular health and weight loss. It requires lifting your entire body weight against gravity, which significantly increases energy expenditure compared to walking on a flat surface.
How is it Calculated?
This tool uses two methods depending on your input:
- Step/Flight Method: We calculate the vertical height gained based on the number of steps or flights (standardizing a step at ~20cm and a flight at ~3m). We then apply the physics formula for potential energy ($m \cdot g \cdot h$) and adjust for human muscle efficiency (~25%).
- Time Method: We use standard MET (Metabolic Equivalent) values. Moderate stair climbing is ~4.0 METs, while vigorous running up stairs is ~8.0+ METs.
Health Benefits
- Builds leg and core strength.
- Improves cardiovascular endurance.
- Burns more calories per minute than jogging.
- Improves balance and stability.