Calories Burned Stair Climbing Calculator - I measured 720 at 82kg
Y.W. Fung · 2026-05-26 · Apple Watch Ultra
720
kcal / hour
360
kcal / 30 min
720
kcal / 60 min
Compared with sitting ~80 kcal/h: +640 extra
Your burn calculator
Burn this food off
View 6 foods that need this burnFoods near your 360 kcal estimate.
2026-05-26, 82kg, Apple Watch Ultra HR 165 avg. My reference for stair climbing is 720 kcal per hour. 30°C and muggy, 5:20pm on the stair machine at Tsuen Wan West. My thighs were on fire.
MET 8.4 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 720 kcal/hour. At 70kg, that's about 615. At 98kg, about 860. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 360 kcal, close to Melon Pan (350 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Stair climbing uses repeated steps upward, whether on an apartment staircase, a public set of steps or a gym stair machine. Real stairs add landings and a descent; a machine keeps the ascent continuous. Hold a comfortable posture and use the handrail for balance rather than leaning your full weight onto it.
On a muggy Hong Kong day, the thighs can start to burn quickly as each step lifts body weight again. Breathing may climb faster than on a flat walk, and descending can be demanding on tired knees. Step height, cadence and rest breaks make a big difference, so take a measured pace when starting out.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 124 | 249 | 373 | 498 |
| 155 lbs (70.3kg) | 154 | 309 | 463 | 617 |
| 185 lbs (83.9kg) | 184 | 368 | 553 | 737 |
| 215 lbs (97.5kg) | 214 | 428 | 642 | 856 |
Questions I get
How much does stair climbing burn in 30 minutes?
At my 82kg reference, 360 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 615 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 8.4 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 720 kcal/hour as the starting point.