Stairs Calorie
Calculate calories burned climbing stairs. MET 9.0 ascending, 3.5 descending. Empire State Building, Eiffel Tower. 7 min/day reduces heart attack risk 50%.
Stairs Calorie Calculator
MET 9.0 ascending, 3.5 descending. Empire State 1,576 steps. 7 min/day = 50% lower heart attack risk.
Preset Scenarios
Screenshot Summary
85 steps = ~0.1× Eiffel Tower (674 steps) • 17 cal burned
For educational and informational purposes only. Verify with a qualified professional.
Answer Capsule: Stair climbing burns ~9.0 MET ascending and ~3.5 MET descending. A 150 lb person burns ~0.17 cal/step. Seven minutes of stairs daily can reduce heart attack risk by 50%.
Key Takeaways
- Cal = MET × weight_kg × duration_hours. Stairs: MET 9.0 ascending, 3.5 descending
- Climbing stairs burns 2–3× more calories than flat walking
- Empire State Building: 1,576 steps (86 floors). Elite run-up ~10 min
- 7 min/day of stairs reduces heart attack risk by 50%
Did You Know?
How It Works
Calories = MET × weight (kg) × duration (hours). MET values come from the Compendium of Physical Activities: ascending stairs ~9.0, descending ~3.5.
Building Climber compares your total steps to famous landmarks. Empire State (1,576 steps), Eiffel Tower (674), Willis Tower (2,109), Burj Khalifa (2,918).
Expert Tips
Take the stairs for short trips—even 2–3 floors adds up over a week
Add 7 min of stair climbing daily for significant heart health benefits
Use handrails for balance but avoid leaning—upright posture burns more
Descending burns less (~3.5 MET) but still counts toward daily activity
Comparison Table
| Activity | MET | 150 lb, 10 min |
|---|---|---|
| Stairs ascending (moderate) | 9.0 | ~102 cal |
| Stairs descending | 3.5 | ~40 cal |
| Walking flat (3 mph) | 3.5 | ~40 cal |
| Elevator | ~1 | ~11 cal |
Infographic Stats
Official Sources
Disclaimer: Calorie estimates use MET values from ACSM and Compendium. Actual burn varies by fitness, step height, and pace. Consult a healthcare provider before starting intense stair training.