Calories Burned Stairmaster
Photo coming soon
at 70 kg (154 lbs), 8 METs
Intensity
vigorous
Category
Cardio
Muscles Worked
Equipment: Stairmaster Machine
The Stairmaster (stair stepper machine) is one of the most effective gym machines for burning calories. At 8.0 METs, a 70 kg (154 lb) person burns approximately 588 calories per hour on the Stairmaster. It targets your glutes, quads, and calves while keeping impact low compared to running.
Stairmaster Calorie Calculator
30 min of stairmaster at 70 kg (154 lbs)
These estimates are for informational purposes only and should not replace professional medical advice. Actual calories burned vary based on individual factors including age, fitness level, body composition, and exercise intensity. Consult a healthcare provider before starting a new exercise program.
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Stairmaster Calories Burned by Weight & Duration
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 55 kg (121 lbs) | 116 cal | 231 cal | 347 cal | 462 cal |
| 70 kg (154 lbs) | 147 cal | 294 cal | 441 cal | 588 cal |
| 85 kg (187 lbs) | 179 cal | 357 cal | 536 cal | 714 cal |
| 100 kg (220 lbs) | 210 cal | 420 cal | 630 cal | 840 cal |
Calculated using the MET formula: calories = MET x weight (kg) x 3.5 / 200 x duration (min). MET value: 8 (Compendium of Physical Activities, Ainsworth et al. 2011).
Burn Off Your Meal with Stairmaster
McDonald's Big Mac
580 cal
59 min of stairmaster
Chipotle Chicken Bowl
680 cal
69 min of stairmaster
Wendy's Baconator
900 cal
92 min of stairmaster
Estimates for a 70 kg (154 lb) person.
Stairmaster for Calorie Burning
The Stairmaster is a staple in nearly every commercial gym, and for good reason. At 8.0 METs, it burns approximately 588 calories per hour for a 70 kg (154 lb) person, making it one of the highest-calorie-burning machines on the gym floor. Unlike real stair climbing (9.0 METs), the Stairmaster provides a continuous, machine-assisted stepping motion that is slightly less demanding because the revolving steps assist your descent. You never have to walk back down, which removes the eccentric load on your knees and keeps the effort focused on the concentric push of each step.
The calorie burn on a Stairmaster scales directly with your body weight and the speed or resistance level you choose. An 85 kg (187 lb) person burns roughly 714 calories per hour, while a 55 kg (121 lb) person burns about 462 calories per hour. Most machines offer levels from 1 to 20, with levels 4 through 6 being a moderate starting point for beginners and levels 8 through 12 placing most people firmly in the vigorous zone. Interval programs that alternate between high and low levels for set durations are built into most machines and can increase total calorie burn by 10-15% compared to a steady-state session at the same average level.
One of the most common mistakes on the Stairmaster is leaning heavily on the handrails or the console. This shifts a significant portion of your body weight off your legs and onto your arms, reducing calorie burn by an estimated 20-25%. Stand upright, keep a light fingertip touch on the rails for balance only, and drive through your heels with each step. Another frequent error is hunching forward, which compresses your hip flexors and limits glute engagement. Keeping your chest tall and your core braced ensures the glutes, quads, and hamstrings share the load evenly.
Compared to other popular cardio machines, the Stairmaster holds up well. A treadmill at 9.7 km/h (6 mph) burns about 720 calories per hour, but running carries higher joint impact. The elliptical at 5.0 METs burns roughly 368 calories per hour, significantly less than the Stairmaster. Cycling at 7.5 METs burns about 551 calories per hour. For people who want a high calorie burn with lower impact than running, the Stairmaster fills that gap effectively.
To progress on the Stairmaster, start with 20-minute sessions at a moderate level and add 2 to 3 minutes per week until you reach 30 to 45 minutes. Once you can comfortably complete 30 minutes, increase the resistance level by one or two notches rather than adding more time. Incorporating intervals (2 minutes at a high level followed by 1 minute at a recovery level) is one of the most efficient ways to push your calorie burn higher. At 588 calories per hour, a 30-minute Stairmaster session burns roughly 294 calories for a 70 kg person, enough to offset a McDonald's cheeseburger (300 calories) in a single session.
Tips to Maximize Calorie Burn During Stairmaster
- 1
Do not lean on the handrails or console. Resting your weight on the rails reduces calorie burn by 20-25%. Use a light fingertip touch for balance only.
- 2
Start at level 4-6 and increase gradually. Most beginners find levels 4-6 challenging enough for the first few sessions. Add one level every 1-2 weeks as your fitness improves.
- 3
Maintain an upright posture with your chest tall and core engaged. Hunching forward limits glute activation and shifts stress to your lower back.
- 4
Use interval programs for maximum calorie burn. Alternate between 2 minutes at a high level and 1 minute at a recovery level for 20-30 minutes total.
- 5
Aim for 20-30 minute sessions to start. A 30-minute session at moderate intensity burns roughly 294 calories for a 70 kg (154 lb) person, which is enough to offset many common snacks and fast food items.
How Stairmaster Compares
Calories per hour based on a 70 kg (154 lb) person.
Frequently Asked Questions
How many calories does the Stairmaster burn?
At 8.0 METs, the Stairmaster burns approximately 588 calories per hour for a 70 kg (154 lb) person. A heavier person at 85 kg (187 lb) burns roughly 714 calories per hour, while a lighter person at 55 kg (121 lb) burns about 462 calories per hour. In a typical 30-minute session, a 70 kg person burns approximately 294 calories. Increasing the resistance level or using interval programs can push this number 10-15% higher.
Is the Stairmaster good for weight loss?
Yes, the Stairmaster is one of the best gym machines for weight loss. At 588 calories per hour for a 70 kg (154 lb) person, it burns more than the elliptical (368 cal/hr) and stationary cycling (551 cal/hr). Combined with a calorie deficit, four 30-minute Stairmaster sessions per week burn roughly 1,176 extra calories, which translates to about 0.15 kg (0.33 lb) of fat loss per week from exercise alone.
How long should I use the Stairmaster?
Beginners should start with 15-20 minutes at a moderate level and build up to 30-45 minutes over several weeks. A 30-minute session is the sweet spot for most people, burning roughly 294 calories for a 70 kg (154 lb) person. Sessions longer than 45 minutes offer diminishing returns and increase the risk of overuse injuries in the knees and hips. Quality (intensity and form) matters more than duration.
Stairmaster vs treadmill: which burns more calories?
Running on a treadmill at 9.7 km/h (6 mph) burns approximately 720 calories per hour, compared to about 588 calories per hour on the Stairmaster (both for a 70 kg person). The treadmill burns roughly 22% more calories per hour. However, the Stairmaster places less impact on your joints and builds more glute and quad strength per session. If joint health is a concern, the Stairmaster provides a strong calorie burn with significantly less impact.
Does the Stairmaster build glutes?
The Stairmaster is one of the best cardio machines for glute development. Each step requires your glutes to push your body weight upward against resistance. To maximize glute activation, drive through your heels, avoid leaning on the handrails, and keep your torso upright. Taking slightly deeper steps (if the machine allows) also increases glute engagement. While the Stairmaster alone will not produce the same results as heavy squats or hip thrusts, it provides consistent glute stimulus while simultaneously burning a high number of calories.
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MET values from the Compendium of Physical Activities, Ainsworth et al. 2011. Calorie estimates are approximations and vary based on individual factors including fitness level, body composition, and exercise intensity. Written by the CaloBurner team.