{"id":8575,"date":"2020-08-18T14:59:37","date_gmt":"2020-08-18T14:59:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8575"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"calories-burned-per-flight-of-stairs","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/","title":{"rendered":"Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Calories_Burned_Per_Flight_Of_Stairs\" >Calories Burned Per Flight Of Stairs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Calories_Burned_Climbing_Flight_of_Stairs_The_METs\" >Calories Burned Climbing Flight of Stairs: The METs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Calories_Burned_Per_Flight_of_Stairs_Calculator\" >Calories Burned Per Flight of Stairs Calculator<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Does_Running_Stairs_Help_Burn_Calories\" >Does Running Stairs Help Burn Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Benefits_of_Climbing_Stairs\" >Benefits of Climbing Stairs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#How_to_Maximize_Calories_Burned_Per_Flight_of_Stairs\" >How to Maximize Calories Burned Per Flight of Stairs?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Keep_a_light_hand_on_the_railing\" >Keep a light hand on the railing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Do_double-step_climbing\" >Do double-step climbing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Walking_down_stairs\" >Walking down stairs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Use_a_stair-climbing_machine\" >Use a stair-climbing machine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calories_Burned_Per_Flight_Of_Stairs\"><\/span>Calories Burned Per Flight Of Stairs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calorie burn is an essential component of every weight loss process. No matter which foods you eat or how often you exercise, if you\u2019re not burning more than consuming, those pesky pounds won\u2019t go away. While training and diet are two most often mentioned ways to guarantee effective weight loss, there are various little tricks and tweaks to accelerate the melt of extra pounds. One of those lifehacks is taking stairs instead of the elevator on every occasion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calories_Burned_Per_Flight_Of_Stairs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many calories are burned per flight of stairs? Does it make a substantial or negligible difference to your weight loss success? Read this article to calculate the number of calories burned per flight of stairs, while running or slowly going up, concerning your current weight.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calories_Burned_Climbing_Flight_of_Stairs_The_METs\"><\/span><b>Calories Burned Climbing Flight of Stairs: The METs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To calculate the number of calories burned per flight of stairs, you first need to know what MET is. MET or Metabolic Equivalent of Task is determined by how much energy your body uses during the performance of a certain physical activity. This number is standardized so that it can be efficiently used by different people. It is also much easier to compare different types of exercises to each other using such a method. One MET is defined either as 1kcal per kg of bodyweight per hour and is approximately equivalent to the energy you spend sitting at rest or in a form of oxygen uptake, where 1 MET equals 3.5 ml per kg per minute (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/PAG_Advisory_Committee_Report.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some usual activities and their MET numbers for reference (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/met-hour-equivalents-of-various-physical-activities\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\">Walking<\/a> slowly, less than 2 mph &#8211; 2.0 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gardening, light &#8211; 2.0 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">General house cleaning &#8211; 3.0 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking briskly, 3 mph &#8211; 3.3 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heavy yard work or gardening &#8211; 4.0 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bicycling, casual, less than 10 mph &#8211; 4.0 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dancing (ballet or modern) &#8211; 4.8 MET<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bicycling, 10-16 mph &#8211; 6\u201310 MET<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How many calories are burned in walking up a flight of stairs? On average, MET for climbing stairs is 4.0.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a moderate number, yet it is twice higher than those of walking or standing. That means climbing stairs does help you burn some more calories, melt extra pounds, and tone up. Want to know the exact number? Calculate below.<\/span><\/p>\n<p><em><strong>Read More:<\/strong><a href=\"https:\/\/betterme.world\/articles\/walk-to-lose-weight\/\"> How Can Walking Come In Handy If You Want to Lose Weight<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calories_Burned_Per_Flight_Of_Stairs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38988\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3551-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3551.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3551-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3551.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3551-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-3551.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calories_Burned_Per_Flight_of_Stairs_Calculator\"><\/span><b>Calories Burned Per Flight of Stairs Calculator<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The formula to calculate calories burned per flight of stairs is very simple:<\/span><\/p>\n<p><b><i>Calories burned = METs x Weight (kg) x Time (hours)<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">You already know the MET for climbing stairs, so you just need to put in your weight and the time you\u2019ve spent climbing up the stairs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, you need to convert your weight into kilograms: 1 lb equals 0.453592 kg.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if your weight is 170 lbs, you simply have to do the following:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">170 x 0.453592 = 77 kg.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Now, you need the time spent during the activity. It is much more practical to use this number than the flight of stairs as the number of stairs in different flights may vary greatly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On average, climbing a flight of 13 stairs takes about 8 seconds.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">8 seconds = 8\/60 of a minute = 0.13 minutes = 0.13\/60 of an hour = 0.002222 hours.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Finally, you can calculate the answer:\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories burned = METS (4) x Weight (77kg) x Time (.00222 hours)= 0.68 calories.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">So, you spend between 0.5 and one calorie while climbing one flight of stairs. Doesn\u2019t look a lot, but that\u2019s just 8 seconds. And it\u2019s 4 times more than what you\u2019d have burned by just sitting on your sofa scrolling through social media.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calories_Burned_Per_Flight_Of_Stairs\"><img decoding=\"async\" class=\"aligncenter wp-image-30932 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4136-1024x576.png\" alt=\"calories burned climbing flight of stairs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4136.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4136-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4136.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4136-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4136.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Running_Stairs_Help_Burn_Calories\"><\/span><b>Does Running Stairs Help Burn Calories?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burning more calories running rather than walking up the stairs should not come as a surprise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a list outlining the number of calories burned running a flight of stairs, as well as some other similar activities (<\/span><a href=\"https:\/\/www.verywellfit.com\/taking-the-stairs-3435081\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You burn 5 calories per minute by walking slowly upstairs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You burn 11 calories per minute climbing stairs at a fast pace.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">11 calories are burned per minute on a stair climber or stair-treadmill.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You burn 19 calories per minute if you run up stairs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How many calories are burned walking down a flight of stairs? You burn 4 calories per minute walking downstairs, which is about the same as walking on flat ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You burn just 1.6 calories per minute standing on an escalator or in an elevator.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, as you can clearly see, the number of calories burned running a flight of stairs is significantly higher than through walking.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calories_Burned_Per_Flight_Of_Stairs\" rel=\"noopener noreferrer\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calories_Burned_Per_Flight_Of_Stairs\"><img decoding=\"async\" class=\"aligncenter wp-image-32234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-1024x576.png\" alt=\"calories burned climbing flight of stairs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Climbing_Stairs\"><\/span><b>Benefits of Climbing Stairs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The calories you burn are just one of the benefits of stair climbing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Climbing stairs will improve your cardiovascular fitness and lung health, reduce &#8220;bad&#8221; LDL cholesterol, and increase &#8220;good&#8221; HDL cholesterol. Lower LDL cholesterol is associated with decreased risks of heart attack, stroke, and even wrinkles (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/301539-calories-burned-climbing-one-flight-of-stairs\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Climbing stairs increases the strength of your body. When climbing stairs, you must use your leg muscles to haul yourself up. You&#8217;ll train your quadriceps, glutes, hamstrings, calves, hip flexors, and core by climbing stairs (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/158253-what-are-the-benefits-of-stair-climbing\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, insofar as stair climbing challenges your aerobic and anaerobic systems. Regular stair climbing can improve endurance and sprint performance of competitive athletes like runners, swimmers, and cyclers (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/158253-what-are-the-benefits-of-stair-climbing\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Maximize_Calories_Burned_Per_Flight_of_Stairs\"><\/span><b>How to Maximize Calories Burned Per Flight of Stairs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you already know, one of the options is running instead of walking up. Here are some other tips to reap the full benefits of stair climbing (<\/span><a href=\"https:\/\/www.berkeleywellness.com\/fitness\/exercise\/article\/stair-climbing-how-get-most-benefits\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Keep_a_light_hand_on_the_railing\"><\/span><b>Keep a light hand on the railing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A light hand on the railing does not weaken your performance. Instead, it helps a lot, especially if you want to increase speed. Also, if you use the railing to pull yourself up the stairs, you get a kind of upper-body workout. Some people who perform challenging stair-climbing workouts pull themselves up by the railing to go faster and take some strain off their legs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calories_Burned_Per_Flight_Of_Stairs\"><img decoding=\"async\" class=\"aligncenter wp-image-32180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-1024x576.png\" alt=\"calories burned climbing flight of stairs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Do_double-step_climbing\"><\/span><b>Do double-step climbing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Climbing two steps at a time will give muscles in your legs and buttocks a more strenuous and challenging workout, and will yield more calorie burn. However, you should be cautious with double-step climbing if you have knee problems, poor balance, or short legs.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Walking_down_stairs\"><\/span><b>Walking down stairs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, walking upstairs burns more calories on average, but walking down has specific benefits too. In fact, it is a productive form of \u201ceccentric exercise\u201d in which muscles are lengthened by the load they are contracting against. When going downstairs, the front thigh muscles or quadriceps perform eccentric contractions to support the body on every single stair, which improves functional fitness.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Use_a_stair-climbing_machine\"><\/span><b>Use a stair-climbing machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Using a stair-climbing machine usually puts less strain on hips, ankles, and knees than real stair climbing, which could be an advantage in case you have arthritis or biomechanical problems. However, real stairs tend to allow those joints to stretch in a fuller range of motion, which is a definite plus. Besides, as it involves a stronger impact, real stair climbing yields greater bone benefits. In short, unless you have specific constraints, regular stair climbing is more productive.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, you get up to two calories burned per flight of stairs. Climbing stairs regularly can help you somewhat accelerate your weight loss process. However, simply walking up to the 10th floor of your apartment every evening won\u2019t yield magical results. You have to stick to a healthy diet and train regularly to achieve the desired shape. Look through the <\/span><a href=\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\"><span style=\"font-weight: 400;\">Keto<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet\/\"><span style=\"font-weight: 400;\">Vegetarian<\/span><\/a><span style=\"font-weight: 400;\"> diets for examples of nutritious <a href=\"https:\/\/betterme.world\/articles\/waist-training-diet-plan\/\">dietary plans<\/a>. Besides, you should never forget to <a href=\"https:\/\/betterme.world\/articles\/3-rules-to-help-you-start-an-effective-30-day-water-challenge\/\">keep your fluid intake high<\/a>, especially at times of strenuous physical activity. Gulp a bottle of plain water before and after your workout session to magnify the results.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Calories_Burned_Per_Flight_Of_Stairs\"><img decoding=\"async\" class=\"aligncenter wp-image-41518 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/PAG_Advisory_Committee_Report.pdf\"><span style=\"font-weight: 400;\">2018 Physical Activity Guidelines Advisory Committee Scientific Report <\/span><\/a><span style=\"font-weight: 400;\">(2018, health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/301539-calories-burned-climbing-one-flight-of-stairs\/\"><span style=\"font-weight: 400;\">Calories Burned Climbing One Flight of Stairs <\/span><\/a><span style=\"font-weight: 400;\">(2019, livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/met-hour-equivalents-of-various-physical-activities\"><span style=\"font-weight: 400;\">MET-hour equivalents of various physical activities<\/span><\/a><span style=\"font-weight: 400;\"> (2009, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.berkeleywellness.com\/fitness\/exercise\/article\/stair-climbing-how-get-most-benefits\"><span style=\"font-weight: 400;\">Stair Climbing: How to Get the Most Benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2018, berkeleywellness.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/taking-the-stairs-3435081\"><span style=\"font-weight: 400;\">Take the Stairs to Stay Fit and Healthy <\/span><\/a><span style=\"font-weight: 400;\">(2019, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/158253-what-are-the-benefits-of-stair-climbing\/\">What Are the Benefits of Stair Climbing?<\/a> (n.d., livestrong.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Calories Burned Per Flight Of Stairs Calorie burn is an essential component of every weight loss process. No matter which foods you eat or how often you exercise, if you\u2019re not burning more than consuming, those pesky pounds won\u2019t go away. While training and diet are two most often mentioned ways to guarantee effective weight [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":8579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[100],"class_list":["post-8575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss? - BetterMe<\/title>\n<meta name=\"description\" content=\"Follow this article to calculate the number of \u2605 CALORIES BURNED PER FLIGHT OF STAIRS. \u27a4 Everything you need to know plus tips for stairs climbing are here!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss?\" \/>\n<meta property=\"og:description\" content=\"Follow this article to calculate the number of \u2605 CALORIES BURNED PER FLIGHT OF STAIRS. \u27a4 Everything you need to know plus tips for stairs climbing are here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_708055231-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1721\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/3d03b4c7635d93515df6bbadb8473d75\"},\"headline\":\"Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/\"},\"wordCount\":1469,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_708055231-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Calories Burned Per Flight Of Stairs<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Calorie burn is an essential component of every weight loss process. No matter which foods you eat or how often you exercise, if you\u2019re not burning more than consuming, those pesky pounds won\u2019t go away. While training and diet are two most often mentioned ways to guarantee effective weight loss, there are various little tricks and tweaks to accelerate the melt of extra pounds. One of those lifehacks is taking stairs instead of the elevator on every occasion.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How many calories are burned per flight of stairs? Does it make a substantial or negligible difference to your weight loss success? Read this article to calculate the number of calories burned per flight of stairs, while running or slowly going up, concerning your current weight.\u00a0\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Calories Burned Climbing Flight of Stairs: The METs<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To calculate the number of calories burned per flight of stairs, you first need to know what MET is. MET or Metabolic Equivalent of Task is determined by how much energy your body uses during the performance of a certain physical activity. This number is standardized so that it can be efficiently used by different people. It is also much easier to compare different types of exercises to each other using such a method. 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Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/3d03b4c7635d93515df6bbadb8473d75"},"headline":"Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/"},"wordCount":1469,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_708055231-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Calories Burned Per Flight Of Stairs<\/h2>\r\n<span style=\"font-weight: 400;\">Calorie burn is an essential component of every weight loss process. No matter which foods you eat or how often you exercise, if you\u2019re not burning more than consuming, those pesky pounds won\u2019t go away. While training and diet are two most often mentioned ways to guarantee effective weight loss, there are various little tricks and tweaks to accelerate the melt of extra pounds. One of those lifehacks is taking stairs instead of the elevator on every occasion.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">How many calories are burned per flight of stairs? Does it make a substantial or negligible difference to your weight loss success? Read this article to calculate the number of calories burned per flight of stairs, while running or slowly going up, concerning your current weight.\u00a0\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Calories Burned Climbing Flight of Stairs: The METs<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To calculate the number of calories burned per flight of stairs, you first need to know what MET is. MET or Metabolic Equivalent of Task is determined by how much energy your body uses during the performance of a certain physical activity. This number is standardized so that it can be efficiently used by different people. It is also much easier to compare different types of exercises to each other using such a method. One MET is defined either as 1kcal per kg of bodyweight per hour and is approximately equivalent to the energy you spend sitting at rest or in a form of oxygen uptake, where 1 MET equals 3.5 ml per kg per minute (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/PAG_Advisory_Committee_Report.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some usual activities and their MET numbers for refere ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/","url":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/","name":"Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_708055231-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Follow this article to calculate the number of \u2605 CALORIES BURNED PER FLIGHT OF STAIRS. \u27a4 Everything you need to know plus tips for stairs climbing are here!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_708055231-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_708055231-scaled.jpg","width":2560,"height":1721,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Calories Burned Per Flight Of Stairs: How Can You Stair-Step Your Way To Weight Loss?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/3d03b4c7635d93515df6bbadb8473d75","name":"A. 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