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 |
StairMaster vs treadmill
Both machines are in the same Compendium, measured on the same MET scale, so they can be compared directly. The answer is tidier than you might expect: a typical StairMaster workout and running at 6 mph — a ten-minute mile — are both 9.3 METs. Identical energy cost, same source, different codes.
Everything below is for a 70 kg person over 30 minutes. Walking entries are the treadmill-specific codes at 0% grade.
| Activity | METs | 30 min at 70 kg | Code |
|---|---|---|---|
| Walking, 2.0–2.4 mph | 3 | 105 kcal | 17349 |
| Walking, 3.0–3.4 mph | 3.8 | 133 kcal | 17355 |
| Walking, 3.5–3.9 mph | 4.8 | 168 kcal | 17358 |
| Walking, 4.0–4.4 mph | 5.8 | 203 kcal | 17361 |
| Walking, 4.5–4.9 mph | 6.8 | 238 kcal | 17364 |
| Walking, 5.0–5.5 mph | 8.3 | 291 kcal | 17367 |
| Running, 5 mph (12 min/mile) | 8.5 | 298 kcal | 12030 |
| StairMaster, typical workout | 9.3 | 326 kcal | 02065 |
| Running, 6 mph (10 min/mile) | 9.3 | 326 kcal | 12050 |
| Running, 6.7 mph (9 min/mile) | 10.5 | 368 kcal | 12060 |
| Running, 7 mph (8.5 min/mile) | 11 | 385 kcal | 12070 |
| Running, 7.5 mph (8 min/mile) | 11.8 | 413 kcal | 12080 |
So the stair machine beats walking on a treadmill at any speed you would actually walk, and matches a steady run. To burn more on the belt than on the stairs you have to run faster than ten-minute miles — at 9 min/mile the treadmill pulls ahead, and at 8 min/mile it is well ahead.
Which is better depends on what the number is for. The stair machine reaches a running energy cost at walking speed, with no flight phase and no landing impact, which is why it suits people who cannot absorb running volume. The treadmill scales further, and running is the specific training if you are training to run. Neither is burning calories the other cannot.
A caution on all of these: MET values are population averages for an activity, not measurements of you. The Compendium marks some entries as estimates rather than values from published measurements. Treat a 10% gap between two rows as noise.
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.
Sources
The formula on this page comes from the published work below. We check the numbers against the worked examples in these sources with automated tests, and re-read the page against them when we review it.
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6–12. pubmed.ncbi.nlm.nih.gov/38242596/
- Compendium of Physical Activities — 2024 Adult Compendium activity codes and MET values. pacompendium.com/adult-compendium/
General fitness information, not medical advice. Results are estimates; check with a doctor or qualified coach before major changes to diet or training. Formula and copy last reviewed 31 October 2026.