Calories Burned Calculator StairMaster — Chart & Formula
An 187 lb (85 kg) person on a StairMaster at moderate effort (MET 9.0) burns about 765 calories in 60 minutes. Moderate effort on a stair climber feels like a steady, continuous pace you could maintain while breathing hard but controlled. This StairMaster calculator estimates calorie burn from weight, duration, and intensity so you can compare light climbing, steady sessions, and fast step intervals with realistic numbers.
Calories Burned Calculator StairMaster
For StairMaster workouts, set intensity based on step rate and resistance level. Light effort is around 5 to 6 METs, moderate effort is about 9 METs, and vigorous climbing can reach 12+ METs depending on cadence and intensity.
Calculator
Estimate calories burned from StairMaster sessions using weight, time, and intensity.
Calories burned chart for StairMaster
This chart gives a quick estimate for moderate StairMaster climbing (MET 9.0). Use it to compare time blocks at a glance, then adjust the calculator for your exact step rate, resistance, and body weight.
| Duration | 110 lb (50 kg) | 165 lb (75 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 236 kcal | 354 kcal | 473 kcal |
| 45 minutes | 354 kcal | 532 kcal | 709 kcal |
| 60 minutes | 473 kcal | 709 kcal | 945 kcal |
Calories burned formula
This calculator uses a MET-based equation to estimate StairMaster energy cost. MET (metabolic equivalent of task) reflects how hard your climb feels compared with resting, and it changes with step rate, resistance, and effort. Multiply MET by your weight in kilograms, time in hours, and the 1.05 factor to estimate total calories burned.
If you do not know the exact MET, start with 9.0 for a steady, moderate StairMaster session. Light climbing is often 5 to 6 METs, a strong, continuous pace can land around 9 to 10 METs, and hard-charging intervals usually sit near 12+ METs depending on step rate and resistance.
Example calculation
Example: An 187 lb (85 kg) person climbs for 60 minutes at MET 9.0. A simple estimate is 9.0 × 85 × 1 = 765 kcal. With the 1.05 factor used in this calculator, the calculation is 9.0 × 85 × 1 × 1.05 = 803 kcal.
For a lighter climb at MET 6.0, the estimate becomes 6.0 × 85 × 1 × 1.05 = 535.5 kcal. If your session includes intervals, plug in a weighted-average MET or calculate each segment and add them together.
FAQ
How reliable is a StairMaster calorie estimate?
This estimate is built from MET values and your body weight. Real-world burn changes with cadence, resistance, step height, handrail support, and breaks, so treat the number as a useful range rather than a lab measurement.
Which MET should I pick for my pace?
Use MET 9.0 for a steady, moderate StairMaster session. For an 187 lb (85 kg) person doing 60 minutes at MET 9.0, the estimate is about 765 calories. Light climbing is usually 5 to 6 METs, while vigorous stair climbing commonly sits between 12 and 13+ METs.
Does using the handrails change calories?
Lightly touching the rails for balance typically changes little, but leaning heavily can offload effort and lower calorie burn. Try to keep posture tall and let your legs do most of the work.
Can I estimate a mixed-pace climb?
Yes. Use a weighted-average MET for the whole workout, or calculate each interval separately and add the totals for a closer estimate.
Resources
For background on StairMaster energy cost and MET values, these sources are a solid starting point. If you track workouts with a watch or heart-rate monitor, compare those numbers with this estimate to tune your assumptions.
StairMaster and stair climbing references: 2024 Adult Compendium of Physical Activities (JSHS), Compendium of Physical Activities (official site), MET levels and stair activity examples (ACSM).