How StairMaster calories are calculated
The calculator uses MET values from the 2024 Adult Compendium of Physical Activities (Herrmann et al., 2024), the standard reference researchers use for the energy cost of activities. One MET is roughly the energy you use sitting still: about 1 kcal per kilogram of body weight per hour.
Calories = METs × body weight (kg) × hours
MET values for stair climbing
| Activity | METs | Compendium code |
|---|---|---|
| Slow, steady pace | 4.5 | 17133 |
| Moderate pace | 6.8 | 17131 |
| Typical StairMaster workout | 9.3 | 02065 |
Calories burned in 30 minutes
| Body weight | 4.5 METs | 6.8 METs | 9.3 METs |
|---|---|---|---|
| 60 kg (132 lb) | 135 kcal | 204 kcal | 279 kcal |
| 70 kg (154 lb) | 158 kcal | 238 kcal | 326 kcal |
| 80 kg (176 lb) | 180 kcal | 272 kcal | 372 kcal |
| 90 kg (198 lb) | 203 kcal | 306 kcal | 419 kcal |
| 100 kg (220 lb) | 225 kcal | 340 kcal | 465 kcal |
Getting more from the stair climber
- Stand tall and keep a light grip — leaning on the rails takes weight off your legs.
- Build duration first, then speed.
- Intervals, such as 1 minute fast and 1 minute easy, raise the average intensity.
MET values are averages; your real burn depends on fitness, technique and how hard you push. Treat the result as a reasonable estimate rather than an exact figure.
Frequently asked questions
How many calories does 30 minutes on the StairMaster burn?
At a typical workout intensity (9.3 METs), about 280 kcal for a 60 kg (132 lb) person, 370 kcal at 80 kg (176 lb) and 465 kcal at 100 kg (220 lb). Heavier people burn more because they lift more weight with every step.
Why is my machine's number different?
Many machines assume a default body weight unless you enter yours, and some count the calories you would burn at rest anyway. Use your own weight here, and look at the "above resting" figure if you want only the extra calories from exercise.
What is a MET?
A MET (metabolic equivalent) compares an activity's energy cost with sitting still. One MET is about 1 kcal per kg of body weight per hour, so a 9.3 MET activity burns about 9.3 times your resting rate.
General fitness information, not medical advice. Results are estimates; check with a doctor or qualified coach before major changes to diet or training. Last reviewed 2026-09-27.