Climbing stairs is one of the most demanding everyday activities because you lift your body weight against gravity with every step. The 2024 Adult Compendium of Physical Activities rates a stair treadmill ergometer such as the StairMaster at 9.3 METs, higher than running at 5.5 to 5.8 mph, and real stair climbing between 4.5 METs at a slow pace and 9.3 at a fast pace. This calculator covers the stair machine and the stair-climbing options, and gives gross and net calories for your weight and time.
How to use the calories burned stairmaster calculator
- Enter your body weight in kilograms, pounds, grams or ounces.
- Choose the stair option that matches what you did. The MET value is shown beside each option.
- Enter the minutes you spent.
- Read the gross and net calories, the hourly rate and the MET used.
Stair option calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Calories per hour = MET × weight (kg)
MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024;13:6–12). One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. The values below range from 4.5 METs for “stair climbing, slow pace” to 9.3 METs for “stair treadmill ergometer (stairmaster), general”.
The Compendium MET values include the energy you would use at rest anyway (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Net calories are the better figure to compare with a food diary, because your daily calorie target already includes resting energy.
Worked example
A 70 kg person does “Stair treadmill ergometer (StairMaster), general” for 20 minutes (Compendium code 02065, 9.3 METs).
- Gross: 9.3 × 70 × 20 ÷ 60 = 217 kcal
- Net: (9.3 − 1) × 70 × 20 ÷ 60 = 194 kcal
- Per hour: 9.3 × 70 = 651 kcal
Calories for 30 minutes by stair option and body weight
| Stair option | Compendium code | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Stair climbing, slow pace | 17133 | 4.5 | 135 | 158 | 180 | 202 |
| Stair climbing, general | 17131 | 6.8 | 204 | 238 | 272 | 306 |
| Stair climbing, two steps at a time | 17136 | 7.5 | 225 | 262 | 300 | 338 |
| Stair climbing, fast pace, one step at a time | 17134 | 9.3 | 279 | 326 | 372 | 419 |
| Stair treadmill ergometer (StairMaster), general | 02065 | 9.3 | 279 | 326 | 372 | 419 |
Machines versus real stairs
Gym stair machines come in two types: step-mill machines with a rotating staircase, and step-style climbers with pedals. The Compendium value for the stair treadmill ergometer applies to the general case; actual cost depends on the speed you set. Climbing real stairs at a general pace is 6.8 METs, fast one-step climbing is 9.3, and taking two steps at a time is 7.5. Because the work is mostly lifting, a heavier person burns proportionally more, and holding the handrails to carry some of your weight reduces the cost noticeably.
Stair climbing is hard on the quadriceps and glutes and moderately stressful on the knees. Warm up, keep your torso upright and place your whole foot on each step. Short, frequent bursts of stair climbing during the day also count: even small amounts add up when you take stairs rather than a lift.
Getting more from your sessions
- Do not lean on the rails. Light touch for balance only; leaning lowers the work.
- Match the option to the speed you hold, not the highest you can reach for a minute.
- Use intervals. One minute fast and one slow is a common pattern.
- Build gradually. Leg fatigue arrives early, so start with 10 minutes.
Limits of the estimate
MET values are averages for healthy adults, so real energy use varies with fitness, technique, conditions and body composition by 10 to 20 percent or more. Compare activities with the Calories Burned Calculator and the MET Calculator, or see the Calories Burned Elliptical Calculator and Calories Burned Hiking Calculator. To plan your daily intake use the Calorie Calculator and TDEE Calculator.
This page is for information only and is not medical advice. If you have a heart condition, joint problems, are pregnant or are new to exercise, check with a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How many calories does the StairMaster burn?
At 9.3 METs, a 70 kg person burns about 217 kcal in 20 minutes and about 651 kcal an hour. Holding the rails or a slower setting lowers this.
Are stairs better than walking for calories?
Per minute, yes. Slow stair climbing is 4.5 METs, similar to brisk walking, but general climbing at 6.8 METs and fast climbing at 9.3 METs are much higher than level walking at 3.5 to 3.9 mph (4.8 METs).
Is stair climbing good for the knees?
It loads the knee joint more than level walking, and people with knee pain may find it uncomfortable. Ask a doctor or physiotherapist if you have joint problems.
Why is the machine reading higher?
Machine displays often overestimate because they use generic equations and may assume you are not using the rails. Use the Compendium-based figure as a more conservative guide.