How this calculator works
The 2011 Compendium of Physical Activities gives 4.0 METs for slow stair climbing, 8.8 METs for fast stair climbing, 8.0 for climbing a ladder and 3.5 for descending. Carrying a load upstairs is graded by the load: 5.0 METs for 1 to 15 lb, 6.0 for 16 to 24 lb, 8.0 for 25 to 49 lb, 10.0 for 50 to 74 lb and 12.0 above that. Descending burns less because gravity helps, but it loads the muscles eccentrically and can leave you sore. The calculator applies the MET to body mass and time; it does not need the number of flights, because the MET value describes the pace of the work.
Formula
kcal/min = MET x 3.5 x body mass (kg) / 200. Total calories = kcal/min x minutes. Energy is shown in kcal and kJ.
Worked example
An 80 kg person climbs stairs for 10 minutes: at a slow pace, 4.0 x 3.5 x 80 / 200 = 5.6 kcal/min, or 56 kcal. At a fast pace the same session is 8.8 x 3.5 x 80 / 200 = 12.32 kcal/min, or 123.2 kcal. Carrying 25 to 49 lb upstairs for 15 minutes gives 11.2 kcal/min, or 168 kcal.
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Frequently asked questions
Does the number of floors matter?
Not directly. The MET value already describes the intensity of stair climbing at a given pace, and time converts that rate into a total. A faster climb over more floors raises both the pace and the duration.
Why does descending count as exercise?
Descending uses less energy than climbing but still requires muscle control, especially at the knee. It is often included in cardiac rehabilitation because the eccentric load is different from climbing.
Is stair climbing good for weight loss?
It is a convenient, vigorous activity that needs no equipment. Like any exercise, it helps through the energy it uses, but it cannot outrun a large surplus. Pair it with an overall energy balance.