StairMaster Calories Burned Calculator by Time, Steps & Weight

The StairMaster is one of the most effective cardio machines for burning calories while strengthening your lower body. Depending on your weight, speed, and intensity, you can burn 90–120 calories in just 10 minutes and 500–800 calories per hour.

This complete guide explains exactly how many calories the StairMaster burns, with clear charts, conversion tables, and practical examples you can use to track your workouts accurately.

StairMaster Calories Burned Calculator

If your machine doesn’t provide reliable calorie data, you can use the estimates below as a StairMaster calorie calculator.

Average Calories Burned per Minute (155 lbs)

• Low intensity: 6–7 calories
• Moderate intensity: 8–9 calories
• High intensity: 10–12 calories
• Very high intensity: 13+ calories

Calorie burn increases with higher step rates, resistance levels, and body weight.

Calories Burned on a StairMaster by Time and Weight

The table below shows estimated calorie burn at a moderate, steady pace.

At higher intensity levels, total calorie burn can be significantly higher.

StairMaster Calories Burned by Intensity Level

Many people track workouts by StairMaster level instead of time.

Estimated Calories Burned in 30 Minutes (155 lbs)

Levels 7 and above are generally considered high-intensity cardio.

Steps per Minute on a StairMaster

Steps per minute (SPM) is a common way to measure StairMaster speed.

Most users average 90–100 steps per minute at a moderate intensity.

StairMaster Conversion Chart (Steps, Floors, Calories)

1. Steps to Floors Conversion

On most StairMaster machines:

• 10 steps ≈ 1 floor

2. Calories Burned by Steps (155 lbs, Moderate Pace)

Calories Burned per Flight of Stairs

Climbing stairs burns approximately:

• 1 flight of stairs: 1–2 calories
• 10 flights: 10–20 calories
• 50 flights: 50–100 calories

Actual calorie burn depends on pace, step height, and body weight.

How Many Floors to Burn 500 Calories on a StairMaster?

For a 155-pound person at moderate intensity, burning 500 calories typically requires:

• 4,000–5,000 steps
• 400–500 floors
• 50–60 minutes of climbing

Higher intensity levels or heavier body weight reduce the total time needed.

How to Calculate StairMaster Calories Burned

Calories burned on a StairMaster are commonly estimated using MET values. Calories burned per minute:

(MET × body weight in kg × 3.5) ÷ 200

StairMaster MET Values

This is the method used by most stair climbing calorie calculators.

StairMaster vs Other Cardio Machines (Calories Burned)

Estimated calorie burn for a 155-pound person in 30 minutes:

While running on a treadmill typically burns more calories in the same amount of time, the StairMaster offers strong cardiovascular benefits with lower joint impact and greater lower-body muscle engagement.

Daily movement also plays an important role in overall calorie expenditure. For example, understanding how many calories 10000 steps burn or how many calories 20000 steps burn can help put StairMaster workouts into perspective alongside walking-based activity.

If your goal is hitting larger energy targets, it’s helpful to know how long it takes to burn 1000 calories when comparing stair climbing with other forms of cardio.

Compared to stair climbing, higher-impact activities such as calories burned running and calories burned jogging usually result in a higher calorie burn per minute but place more stress on the joints. Lower-impact options like how many calories do you burn on a vibration plate burn fewer calories but may still fit into a balanced fitness routine.

Is the StairMaster High Intensity?

The StairMaster can be low, moderate, or high intensity depending on the level and speed.

• Levels 1–4: Low to moderate cardio
• Levels 5–7: Moderate to high intensity
• Levels 8+: High-intensity cardio (vigorous effort)

At higher levels, the StairMaster qualifies as high-intensity cardiovascular exercise.

Can You Lose Weight Using the StairMaster?

Yes. The StairMaster supports weight loss by increasing daily calorie expenditure.

Effective results depend on:

• Consistent workouts
• Session duration and intensity
• Maintaining a calorie deficit through diet

Weight loss ultimately comes down to the balance between energy consumed and energy burned, often described as calories in vs calories out. Understanding how this relationship works in practice - and avoiding common misconceptions - can make it easier to build habits that lead to long-term results.

Most people see progress by using the StairMaster 20–45 minutes per session, 3–5 times per week, paired with healthy eating and adequate sleep. To avoid under-eating or over-training, it helps to know how much of a calorie deficit you need to lose weight based on your body and activity level.

Tracking both food intake and workouts also improves consistency. Many people find that using a free calorie counter app makes it easier to stay aware of daily intake, adjust portions, and keep workouts aligned with weight-loss goals.

Fat loss occurs across the entire body rather than in one specific area, so steady StairMaster workouts combined with a manageable calorie deficit are the most reliable path to sustainable weight loss.

Frequently Asked Questions

Is a stairs workout a good idea?

Yes, it is! Besides burning a good number of calories and potentially helping you manage your weight, stair workouts offer many benefits, such as low-impact exercises, cardiovascular conditioning, bone health support, core strengthening, and more.

Do StairMaster machines burn belly fat?

While the StairMaster contributes to overall fat loss, it’s not possible to target fat loss in a specific area like the belly. Combining StairMaster workouts with a healthy diet can help reduce overall body fat.

How many floors is 1000 steps on the StairMaster?

On most StairMaster machines, 1000 steps equal about 100 floors, depending on the machine’s step height and floor measurement system.

Is 1000 steps on the StairMaster good?

Yes, reaching 1000 steps is a solid workout. It's a great benchmark for improving cardiovascular endurance and strengthening your lower body muscles.

Is 300 steps on the StairMaster suitable for a beginner?

Yes, 300 steps is a great starting point for beginners. It provides a manageable way to build cardiovascular endurance and get used to the motion without overexertion.

How many floors is 400 steps on the StairMaster?

On most StairMaster machines, 400 steps equals about 40 floors, though this may vary slightly depending on the machine’s step height setting.

How many steps is 20 minutes on the StairMaster?

The number of steps depends on your speed. At a moderate pace, most users take around 90–100 steps per minute, so approximately 1800–2000 steps in 20 minutes.

How many calories does 2000 steps on the StairMaster burn?

A 155-pound person typically burns around 200–240 calories from 2000 steps, assuming a moderate pace.

How many calories does 500 steps on the StairMaster burn?

Approximately 50–60 calories, depending on your weight and speed.

How many minutes on the StairMaster to burn 500 calories?

For a 155-pound person at a moderate intensity, it takes approximately 50–55 minutes to burn 500 calories on the StairMaster. 

This can vary based on your weight, intensity level, and pace - higher resistance or faster climbing speeds will reduce the time needed.

How many calories does 15 minutes on the StairMaster burn?

Around 135–150 calories at moderate effort for someone weighing 155 pounds.

How many calories does 20 minutes on the StairMaster burn?

Expect about 180–200 StairMaster calories burned at a moderate pace for a 155-pound individual.

How many calories does 30 minutes on the StairMaster burn?

Approximately 216 StairMaster calories burned for a 155-pound user at moderate intensity.

How many calories does 45 minutes on the StairMaster burn?

Around 325–340 StairMaster calories burned for a 155-pound person, depending on pace and resistance.

Is 10 minutes on the StairMaster good?

Yes. Ten minutes burns about 90–120 calories and provides a strong cardio boost.

Is 20 minutes on the StairMaster good?

Yes. Most users burn 180–220 calories, making it an effective daily workout.

Is 30 minutes on the StairMaster good?

Absolutely. Thirty minutes delivers major cardiovascular benefits and burns 200–300 calories.

Is an hour on the StairMaster good?

Yes, but it is demanding. Expect 500–800 calories burned, depending on intensity.

Does the StairMaster burn belly fat?

The StairMaster helps reduce overall body fat. Belly fat loss depends on total calorie balance rather than exercise choice alone.

How long should you do the StairMaster?

Most people benefit from 20–45 minutes per session, several times per week.

Final Thoughts

The StairMaster is one of the most efficient machines for calorie burning, cardiovascular fitness, and lower-body strength. Whether you track progress by time, steps, floors, or calories, understanding how the StairMaster works allows you to train more effectively and reach your fitness goals faster.