Stair Climbing Calculator
"Defy gravity. Calculate the metabolic cost of your climb."
Workout Details
Climb Results
Start your climb
How Many Calories Does Stair Climbing Burn?
"Stair climbing is purely anti-gravity work. Unlike walking on a flat treadmill where momentum helps, every step on stairs requires you to lift 100% of your body weight, resulting in significantly higher caloric output."
In addition to the massive calorie burn (often >600 cal/hour), stair climbing is a potent lower-body shaper. It targets the Gluteus Maximus, Quadriceps, and Calves more intensely than almost any other cardio machine.
High V02 Max Output
Quickly elevates heart rate to 80-90% max, improving cardiovascular efficiency. This is 'vertical cardio' at its finest.
Time Efficiency
20 minutes of stairs can equal 40+ minutes of brisk walking. It's the ultimate 'lunch break' workout.
Vertical Performance Benchmarks
Progression Table
| Time | Slow | Moderate | Fast |
|---|---|---|---|
| 15m | 74 | 165 | 202 |
| 30m | 147 | 331 | 404 |
| 45m | 221 | 496 | 606 |
| 60m | 294 | 662 | 809 |
| 90m | 441 | 994 | 1213 |
Competitive Comparison
Stair Climbing FAQs
NASM-Certified Personal Trainer (CPT). Specialist in vertical training mechanics and high-metabolic conditioning. Manish has designed stair-based protocols for weight loss and mountain endurance.