Calories Burned Climbing Stairs

Compare the calories burned climbing stairs to a variety of other activities at the calories burned chart.

The amount of calories burned climbing stairs will depend on a few different things, such as the number of stairs you end up climbing, but the good thing about calories burned climbing stairs is that it’s the kind of activity you can fit in throughout your day, and so any calories burned are like bonus calories.

Most people see an activity like running, for example, as a chore, but you can make stair climbing more of a habit. One of the most often cited ways in which to lose weight is, after all, to take the stairs instead of the elevator, and it really is little habits like that that help you achieve your weight loss goals by burning a few calories here and there.

And climbing stairs really does burn calories. Certainly a lot more than taking the elevator does. The amount of calories burned climbing stairs will depend on the number of stairs, so a few flights of stairs isn’t going to do much, but all those flights add up.

Calories Burned – Climbing Stairs

The amount of calories burned climbing stairs will depend on your weight. This should be obvious, since it takes more effort to move a heavier object.

All data is from the Medicine and Science in Sports and Exercise journal, the official journal of the American College of Sports Medicine.

Calories Burned Climbing Stairs

  • If you weigh roughly 130 pounds: 295 calories burned climbing stairs per hour
  • If you weigh roughly 155 pounds: 352 calories burned per hour
  • If you weigh roughly 180 pounds: 409 calories burned per hour
  • If you weigh roughly 205 pounds: 465 calories burned per hour

Calories Burned on a Stair Machine

  • If you weigh roughly 130 pounds: 531 calories burned on stair machine per hour
  • If you weigh roughly 155 pounds: 633 calories burned per hour
  • If you weigh roughly 180 pounds: 735 calories burned per hour
  • If you weigh roughly 205 pounds: 838 calories burned per hour

Calories Burned Descending Stairs

  • If you weigh roughly 130 pounds: 177 calories burned descending stairs per hour
  • If you weigh roughly 155 pounds: 211 calories burned per hour
  • If you weigh roughly 180 pounds: 245 calories burned per hour
  • If you weigh roughly 205 pounds: 279 calories burned per hour

So as you can tell the numbers vary quite a bit depending how you are going about burning calories climbing stairs. Your average flight of stairs will burn a fair amount of calories but a stair machine does a much better job of getting you closer to your weight loss goals.

Even descending stairs, however, does burn some calories and will add up. Which is good, because every flight of stairs you walk up will have to be descended down at some point.

To see even more calorie burning activities check out the calories burned chart.