Going up stairs is a great way to burn extra calories throughout your day. Climbing stairs engages multiple muscle groups, especially your glutes, hamstrings, quadriceps, and calves, requiring more effort and energy expenditure than walking on flat ground. The number of calories you burn going up stairs depends on various factors like your weight, intensity, the number and height of steps, and your fitness level. Generally, for a 150 pound person, going up stairs burns around 6 to 8 calories per minute. So climbing a few flights per day can quickly add up and help you meet your weight or fitness goals.
Calories Burned Going Up Stairs Calculator
The most accurate way to estimate calories burned climbing stairs is to use an online calculator. Here are the steps:
- Enter your weight in pounds.
- Enter the number of stairs you climbed.
- Enter the height of each stair in inches. Standard stair height is 6 to 7 inches.
- Enter the amount of time it took you in minutes.
- Select your fitness level – sedentary, moderately active, or highly active.
The calculator will factor in these details to provide a personalized estimate of calories burned from going up the stairs you entered.
For example, if you weigh 150 pounds, climbed 3 flights of 12 stairs, each stair is 6 inches high, and it took you 2 minutes, here are the calories burned estimates based on fitness level:
- Sedentary – 25 calories
- Moderately active – 30 calories
- Highly active – 34 calories
As shown, being more fit and active will result in burning slightly more calories for the same amount of stair climbing.
Calories Burned Per Flight of Stairs
As a general estimate, here are the average calories burned per flight of stairs:
Flights | Calories Burned |
---|---|
1 flight | 5 to 10 calories |
2 flights | 10 to 20 calories |
3 flights | 15 to 30 calories |
4 flights | 20 to 40 calories |
5 flights | 25 to 50 calories |
These estimates are for a 150 pound person climbing at a moderate intensity pace. Numbers will be lower for lighter people and higher for heavier people. Going at a slower, leisurely pace will burn calories on the lower end while climbing faster and with more exertion will burn calories at the top of the range.
Calories Burned Climbing Stairs by Minutes
Here are estimates for calories burned per minute of climbing stairs:
- Light intensity (10 steps/min) – 3 to 5 calories per minute
- Moderate intensity (20 steps/min) – 6 to 8 calories per minute
- Vigorous intensity (25+ steps/min) – 8 to 11 calories per minute
Light intensity is equivalent to a casual stroll, moderate is like a normal walking pace, and vigorous is a brisk, rapid pace.
So if you climbed stairs moderately for 10 minutes, you would burn around 60 to 80 calories.
These numbers are for a 150 pound person. Heavier people will burn more calories (10% more per 50 pounds) and lighter people will burn fewer calories (10% less per 50 pounds).
Calories Burned Running Up Stairs
Running up stairs burns even more calories than walking up stairs. Here’s a comparison of calories burned per minute running vs. walking up stairs:
- Walking up stairs: 5 to 11 calories per minute
- Running up stairs: 11 to 16 calories per minute
So running up just 5 flights of stairs would burn around 55 to 80 calories for most people, compared to 25 to 55 calories walking.
Running up stairs is a great high intensity interval training (HIIT) workout. Just be careful to maintain proper form and use the handrail to prevent slips or falls.
Other Factors That Impact Calories Burned
In addition to your weight and pace, other factors that influence calories burned climbing stairs include:
Number and Height of Stairs
More stairs and higher stair heights burn more calories because they require more muscle exertion. Standard stairs are around 6 to 7 inches high. Some staircases may be shallower or deeper.
Fitness Level
People who engage in regular exercise can burn up to 10% more calories for the same amount of stair climbing compared to less active people. Cardio fitness allows you to climb faster and take more stairs before getting tired.
Efficiency of Motion
Taking stairs two at a time expends more energy than climbing one at a time. Using an alternating step pattern (right-left-right versus right-right-left) can also increase intensity.
Body Composition
People with more muscle mass tend to burn slightly more calories because muscle tissue requires more energy. Having less body fat also improves climbing efficiency.
Age and Gender
Younger people and men tend to burn more calories per minute climbing stairs. Calorie burn decreases with age as muscle mass declines. Men have greater muscle mass than women on average.
Health and Fitness Benefits
Beyond burning extra calories, regularly climbing stairs has many benefits:
- Builds lower body strength, especially in glutes and legs
- Improves cardio endurance and lung capacity
- Increases metabolism even after you finish
- Helps maintain strong bones by stressing bones in the lower body
- Challenges balance and stability
Going up just a few flights a day can make a big difference in fitness over time. Climbing stairs engages muscles often underused during daily activities. It’s a simple way to boost calorie burn without much added time commitment when built into your regular routine.
Tips for Maximizing Calorie Burn on Stairs
Here are some tips to burn even more calories climbing stairs:
- Use an energetic stepping pattern – climb 2 steps at a time or alternate feet more rapidly
- Maintain a brisk pace up each flight
- Run up the stairs for short intervals
- Pump arms vigorously with each step
- Skip a step periodically to increase intensity
- Repeat sets of stair climbs with short rest periods
Start slowly and be cautious not to slip or fall if trying a more vigorous stair climbing routine, especially running up. Use railings when needed.
Conclusion
Climbing stairs is an easy way to burn extra calories throughout your normal daily routine. Actual calories burned going up stairs depends on several variables, especially your weight and climbing intensity and duration. As a general estimate, a 150 pound person burns 5 to 11 calories per minute of stair climbing at a moderate pace. Running upstairs can burn 11 to 16 calories per minute. Small amounts of stair climbing add up fast, so take the stairs whenever you have the opportunity to boost your calorie expenditure and improve lower body fitness.