Endurance
StairMaster vs treadmill: which burns more calories?
The StairMaster has a reputation as the hardest machine in the gym, and anyone who has done 20 minutes on one knows why. But does it really burn more than the treadmill? Here’s a like-for-like comparison using research-based MET values.
How we compare cardio machines
Researchers measure the energy cost of activities in METs, multiples of your resting energy use. The 2024 Adult Compendium of Physical Activities lists average MET values for hundreds of activities, measured in real people. Calories follow from a simple formula:
Calories = METs × body weight (kg) × hours
30 minutes, machine by machine
| Activity (Compendium 2024) | METs | 70 kg (154 lb) | 90 kg (198 lb) |
|---|---|---|---|
| StairMaster, typical workout | 9.3 | 326 kcal | 419 kcal |
| Stair climbing, moderate pace | 6.8 | 238 kcal | 306 kcal |
| Treadmill walk, 3.0–3.4 mph, flat | 3.8 | 133 kcal | 171 kcal |
| Treadmill walk, 3.5–3.9 mph, flat | 4.8 | 168 kcal | 216 kcal |
| Treadmill walk, 4.0–4.4 mph, flat | 5.8 | 203 kcal | 261 kcal |
| Running, 6–6.3 mph (10 min/mile) | 9.3 | 326 kcal | 419 kcal |
| Elliptical, moderate effort | 5.0 | 175 kcal | 225 kcal |
| Elliptical, vigorous effort | 9.0 | 315 kcal | 405 kcal |
What the numbers say
- A typical StairMaster session burns about twice as much as brisk walking on a flat treadmill (9.3 vs 4.8 METs).
- It matches steady running at 6 mph — both are 9.3 METs — with far less impact on your joints.
- A hard elliptical session comes close (9.0 METs), but a moderate one burns only about half as much.
- Heavier people burn more on every machine, because every step moves more weight — and the gap widens as the intensity goes up.
So which should you choose?
Minute for minute, the stair climber and running are the most demanding options here. But the best machine is the one you’ll use consistently at a challenging effort. Incline treadmill walking is a good middle ground: raising the incline increases the cost of walking a lot, without the coordination or impact of running.
Tips for the StairMaster
- Stand tall and keep a light grip — leaning on the rails reduces the work.
- Build up the time first, then the speed.
- Try intervals, such as 1 minute fast and 1 minute easy, for 15–20 minutes.
MET values are averages. Fitness, technique and how hard you push all change your real burn, and machine displays often differ from these estimates.
Try the StairMaster Calories CalculatorCalories burned on a stair climber for your weight, time and pace.General fitness information, not medical advice. Check with a doctor or qualified coach before major changes to diet, supplements or training.