Stair Climbing Calories Burned Calculator
How many calories does stair climbing burn? Climbing stairs burns 400-700 calories per hour depending on pace and load. At 9.0 MET, vigorous stair cli
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Estimate based on population-average MET values (±15-20%). Individual results vary with body composition, fitness level, and environment.
Projection: If You Do This Regularly
per session
*Weight loss estimate uses the simplified 3,500 cal/lb rule, which tends to overestimate results over time due to metabolic adaptation.
Quick Answer: How many calories does stair climbing burn? Climbing stairs burns 400-700 calories per hour depending on pace and load. At 9.0 MET, vigorous stair climbing burns more calories per minute than jogging — and you can do it anywhere with a staircase.
How Many Calories Does Stair Climbing Burn?
This calculator uses scientifically validated MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities to calculate accurate calorie burn estimates for stair climbing.
Benefits of Stair Climbing
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This calculator is for informational and personal journaling purposes only. It is not a substitute for professional guidance. Estimates are based on published MET values and may vary by individual.
