What sets the number: your weight, the pace, and the time
MET is how hard the effort is relative to sitting still. Climbing stairs at a normal pace is about 8 METs; a fast climb is 12. Because weight and time multiply straight in, a heavier person or a longer climb scales the calories almost exactly in proportion.
MET values for stairs, up versus down
The direction matters more than anything else. Fighting gravity on the way up costs roughly two to three times what braking on the way down does.
| Pace | MET going up | MET going down |
|---|---|---|
| Slow (relaxed) | 4.0 | 1.5 |
| Moderate (normal) | 8.0 | 3.5 |
| Fast (heavy breathing) | 12.0 | 5.0 |
| Sprint | 15.0–17.0 | 6.5–7.0 |
Values from the 2024 Compendium of Physical Activities. One flight averages 14 steps and about 3 metres of height.
Up burns far more than down
Same person, same 10 minutes, same speed. The only change is direction, and the calorie cost more than halves on the way down.
A 70 kg person at a moderate pace. Descending is easier on your heart but harder on your quads, which is why it is the part that causes next-day soreness.
Common questions
How many calories does climbing stairs burn?
At a moderate pace a 70 kg person burns about 9 calories a minute going up. So 10 minutes of steady climbing is roughly 90 calories, and a fast pace pushes that to around 140.
Does going down stairs burn calories too?
Yes, but far fewer. Descending runs at roughly 3.5 METs against 8 for climbing, so going down burns under half the calories of going up at the same speed. It does load your muscles differently and is the part that leaves you sore.
How many calories is one flight of stairs?
A single flight of about 14 steps takes only 20 to 30 seconds, so a 70 kg person burns roughly 4 to 5 calories per flight at a moderate pace. It adds up over a day of repeated trips.
