30 minutes of
stair climbing
276 kcal 30 minutes of stair climbing burns approximately 276 calories for a 70 kg adult, based on a MET value of 7.5. Heavier bodies burn proportionally more: 354 kcal at 90 kg, 433 kcal at 110 kg.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 7.5 × 3.5 × 70 kg ÷ 200 = 9.19 kcal/min × 30 min = 276 kcal
Source—2024 Adult Compendium of Physical Activities—code 17133—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for stair climbing from the 2024 Adult Compendium of Physical Activities: MET 7.5, the median of its 6 measured variations (MET 4.5–9.3).
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 7.5 × 3.5 × 70 ÷ 200 = 9.19 kcal/min 9.19 × 30 min = 276 kcal
30 minutes of stair climbing, by body weight
| Body weight | 30 minutes | Per minute |
|---|---|---|
| 50 kg (110 lb) | 197 | 6.6 |
| 60 kg (132 lb) | 236 | 7.9 |
| 70 kg (154 lb) | 276 | 9.2 |
| 80 kg (176 lb) | 315 | 10.5 |
| 90 kg (198 lb) | 354 | 11.8 |
| 100 kg (220 lb) | 394 | 13.1 |
| 110 kg (243 lb) | 433 | 14.4 |
| 120 kg (265 lb) | 473 | 15.8 |
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Questions
How many calories does 30 minutes of stair climbing burn?
About 276 kcal for a 70 kg adult at MET 7.5. At 60 kg it is 236 kcal and at 100 kg it is 394 kcal.
Is 30 minutes of stair climbing a good workout?
At MET 7.5 this is vigorous activity. Adults are advised to accumulate 150 minutes of moderate or 75 minutes of vigorous activity a week, so 30 minutes is 40% of a week's target at that intensity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
MET from the 2024 Adult Compendium of Physical Activities. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
