# How many calories do I burn walking up and down the stairs?

## You will burn 4 – 16 calories per minute walking up and down stairs.

It depends on how much you weigh and how fast you take the stairs. Below is a general estimate of how many calories you can burn per minute walking up and down the stairs.

#### Walking up stairs

• If you weigh 150 lbs, you can burn approximately 6 calories per minute.
• If you weigh 200 lbs, you can burn approximately 8 calories per minute.
• If you weigh 250 lbs, you can burn approximately 10 calories per minute.
• If you weigh 300 lbs, you can burn approximately 12 calories per minute.
• If you weigh 350 lbs, you can burn approximately 14 calories per minute.
• If you weigh 400 lbs, you can burn approximately 16 calories per minute.

#### Walking down stairs

• If you weigh 150 lbs, you can burn approximately 4 calories per minute.
• If you weigh 200 lbs, you can burn approximately 5 calories per minute.
• If you weigh 250 lbs, you can burn approximately 6 calories per minute.
• If you weigh 300 lbs, you can burn approximately 7 calories per minute.
• If you weigh 350 lbs, you can burn approximately 8 calories per minute.
• If you weigh 400 lbs, you can burn approximately 10 calories per minute

Take the stairs instead of the elevator. Every little bit of activity counts and helps with weight loss!

Sources:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute