Climbing Stairs (Moderate) is a moderate-intensity activity. A 155-pound person burns approximately 224.5 calories in 30 minutes and 449.0 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.
📊 Calories Burned by Weight and Duration
Estimated calories burned doing Climbing Stairs (Moderate) at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 92.9 cal | 112.2 cal | 131.6 cal | 150.9 cal |
| 30 min | 185.8 cal | 224.5 cal | 263.1 cal | 301.7 cal |
| 45 min | 278.8 cal | 336.7 cal | 394.7 cal | 452.6 cal |
| 60 min | 371.7 cal | 449 cal | 526.2 cal | 603.5 cal |
* Estimates are based on MET values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
About Climbing Stairs (Moderate)
Climbing stairs at a moderate pace is a weight-bearing cardiovascular exercise that burns approximately 224.5 calories per 30 minutes for a 155-pound person. It is significantly more calorie-intensive than flat walking and provides excellent conditioning for the glutes, quadriceps, and calves while also challenging cardiovascular fitness.
Stair climbing is an accessible form of exercise available in most buildings and outdoor settings. Regular stair climbing improves lower body strength, bone density, and cardiovascular endurance. It can be incorporated into daily routines as an alternative to lifts and escalators.
⚖️ Compare With Other Exercises
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Push-ups | 295.3 cal |
| Boxing | 265.7 cal |
| Running: 11 minutes per mile | 331.8 cal |
| Backpacking | 180 cal |
| Running: 13 minutes per mile | 278.7 cal |