How Many Calories are Burned Climbing Seven Flights of Stairs?

woman climbing up stairs
Image Credit: fatchoi/iStock/Getty Images

The number of calories burned by climbing stairs depends on how long it takes, the intensity of the activity and your weight. You will burn more calories by climbing seven flights of stairs in 10 minutes than in five minutes.


The formula for estimating the number of calories burned after climbing seven flights of stairs is METs x 3.5 x weight in kilograms ÷ 200 x duration in minutes. MET, or metabolic equivalent, is a number that represents your energy output. To convert your weight to kilograms, divide your weight in pounds by 2.2. You weight is 63.6 kilograms if you weigh 140 pounds.

MET Value

According to the Compendium of Physical Activities Tracking Guide, the MET value for running up stairs is 15. Walking up stairs while carrying a load has a MET value of nine.

Calories Burned

A 140-pound person will burn 83 calories after running up seven flights of stairs in five minutes. Walking up the same flight of stairs in 10 minutes while carrying an object will burn 99 calories.