Climbing stairs can burn between 6 and 11 calories per minute, making it one of the most efficient everyday workouts for weight loss and fitness. This calorie-burning powerhouse is easy, accessible, and suitable for most fitness levels. Understanding exactly how many calories you burn with climbing stairs can help you plan your exercise, reach your goals faster, and make the most of every step.
In this article, you’ll find the latest, science-backed data on stair climbing calories burned, see what impacts your results, and discover expert tips for maximizing your workout. We’ll answer common questions and share easy calculators, updated policies, and official resources to ensure you have the most accurate info.
How Many Calories Do You Burn Climbing Stairs?
The Quick Answer
- On average, a person burns 6–11 calories per minute climbing stairs (Harvard Health Publishing, 2024).
- Calorie burn depends on your body weight, stair speed, and workout length.
- For a 155-lb (70 kg) person:
7 calories per minute
~70 calories in 10 minutes - For a 185-lb (84 kg) person:
9 calories per minute
~90 calories in 10 minutes
Compare this to walking (3.5 mph): about 4 calories per minute for a 155-lb person.
Stair climbing burns nearly twice as many calories!
Calorie Burn By Weight, Speed, and Time
| Weight (lbs) | Calories/min | Calories/10 min | Calories/30 min |
|---|---|---|---|
| 125 | 6 | 60 | 180 |
| 155 | 7 | 70 | 210 |
| 185 | 9 | 90 | 270 |
(Source: Harvard Health Publishing, 2024)
Tip: The heavier you are, the more calories you burn per minute climbing stairs.
Calories Burned Per Flight of Stairs
- A typical flight = 12–15 steps
- 1–2 calories per flight for a 150-lb person
- Walking up stairs (not running) is enough to provide a significant calorie burn
- Small, frequent stair climbs throughout your day add up quickly!
Example:
Climbing 10 flights (about 150 steps) can burn 10–20 calories.
What Impacts Calories Burned Climbing Stairs?
Key Factors:
- Body weight: More weight = higher calorie burn
- Speed: Running stairs burns more than walking
- Stair height/step size: Higher steps = more effort
- Duration: Longer sessions burn more overall calories
- Extra weight: Carrying groceries or a backpack increases calorie burn
- Rest periods: Shorter breaks = higher overall burn
Real-World Example
A 170-lb (77 kg) person running up stairs for 5 minutes can burn over 60 calories.
If that person walks briskly up stairs for 20 minutes, they’ll burn 120–150 calories.
Why Is Stair Climbing So Effective?
- Engages multiple muscle groups: Glutes, quads, hamstrings, calves, and core
- High-intensity, low-impact: More calorie burn than walking but gentler than running
- Easy to fit into daily life: Stairs at home, work, subway stations, or parks
- No equipment needed: Just your own body and some stairs
Studies show that 10 minutes of stair climbing daily can boost cardiovascular fitness, support weight loss, and strengthen lower body muscles (CDC, 2024).
How to Maximize Your Stair Climbing Workout
- Use the stairs whenever possible—instead of elevators or escalators
- Increase your pace or add intervals of running
- Take two steps at a time for added challenge
- Add hand weights or a backpack to raise intensity
- Track your progress with a fitness watch or phone app
Remember: Safety first! Hold onto railings and start slow if you’re new to stair climbing.
Calories Burned Calculator & Official Resources
For a personalized estimate, use these expert-approved tools:
Always consult with a health professional if you have joint issues or underlying health concerns.
Frequently Asked Questions
Is climbing stairs better than walking for weight loss?
Yes. Stair climbing burns nearly double the calories of walking on a flat surface, making it a more efficient option for fat loss and fitness.
How many calories does 100 steps burn?
A 150-lb person burns roughly 10 calories for every 100 steps (or about 8 flights) climbed.
Has the calorie calculation changed recently?
No significant changes in calorie burn methodology for stair climbing have occurred in 2024–2025. Estimates are based on the same METs (Metabolic Equivalent of Task) and weight formulas. Always check Harvard Health or the CDC for the latest updates.
Conclusion
Climbing stairs is a powerful, accessible way to burn calories and boost your health—6–11 calories per minute for most adults. Just a few minutes a day can add up to serious benefits for weight loss, fitness, and heart health. Try swapping the elevator for stairs and see the difference!