# How Many Calories Can You Burn Climbing Stairs?

Most people can expect to burn around 200 calories in 30 minutes running stairs.

It's a piece of exercise "equipment" most people overlook, but that staircase can do more than get you from Point A to Point B. If you've wondered about the average number of calories burned climbing stairs, the amount might surprise you — especially if you keep at it for a half-hour or so.

#### Tip

Many factors influence the calories-burned-climbing-stairs equation, including the person’s current weight, the rise of the steps and how long the climbing workout lasts. But most people can expect to burn more than 200 calories in 30 minutes.

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## Doing the Math

The American Council on Exercise calculates that, for a basic stair-climbing workout, a 130-pound person can expect to burn about 235 calories in a half-hour climbing workout. If you have the stamina, that means that you'll get close to the 500-calorie mark in a full hour.

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The ACE calculator shows that, the higher your current weight, the more calories you'll burn in a workout session. A 155-pound person uses an average of 285 calories per half-hour of climbing stairs. For a person who is 200 pounds, the calories burned figure jumps to about 365 calories per 30 minutes.

## Comparing Walking and Stair Climbing

Walking is definitely a great way to get in some cardio, especially if you haven't worked out for a while or just need a low-impact day. But according to Harvard Health, if losing weight is a primary goal, you might want to spend at least some of your workouts on the stairs.

Harvard estimates that you can burn up to three times more calories climbing stairs than walking. In fact, you'll use about 50 percent more energy climbing stairs than you would walking briskly, walking up a steep hill or lifting weights.

So what's the bottom line? Keep in mind that ACE fitness calculators indicate that a 130-pound person burns 235 calories when climbing stairs for 30 minutes. If the same person were to walk briskly for the same amount of time, the count would be less than half that amount, or about 110 calories.

## When Size Matters

How high you need to raise your feet when stair climbing also makes a difference. For instance, if you use a stair-step machine, the height setting on the steps influences how challenging the climb is. The same holds true for how tall each riser on a flight of stairs is.

The fitness database ExRx.net calculates that on a stair step that is 6 inches in height, a 130-pound person would burn 241 calories per half-hour climbing those stairs. That figure rises in "steps" (so to speak) of 10 to 20 calories for every inch of height that is added to the riser. Climbing a challenging set of 12-inch steps would burn about 320 calories per 30 minutes.