Calories Burned Climbing: Hill, Mountain, Stairs Compared

Mountain climbing burns 600 to 900 calories per hour, stair climbing burns 400 to 700 calories per hour, and hill hiking burns 350 to 550 calories per hour.

All forms of climbing are excellent for calorie burn, but understanding the differences helps you choose the right activity for your goals.

Quick Comparison Chart (70 kg Person)

Activity	Calories/Hour	Difficulty	Accessibility
Hill hiking (10% grade)	350-450 kcal	Moderate	High
Stair climbing (indoor)	450-600 kcal	Moderate-Hard	Very High
Mountain hiking (15%+ grade)	500-650 kcal	Hard	Moderate
Technical climbing	600-900 kcal	Very Hard	Low
StairMaster machine	400-550 kcal	Adjustable	Very High

Use our Hiking Calorie Calculator for personalized results.

Hill Climbing (Hiking)

Characteristics

• Grade: 5-15% typical
• Surface: Trail, path, or road
• Duration: 30 min - 4+ hours
• Skill required: Low

Calorie Burn by Grade

Hill Grade	Calories/Hour (70 kg)
5% (gentle)	350 kcal
10% (moderate)	450 kcal
15% (steep)	550 kcal
20%+ (very steep)	650 kcal

Hill Climbing Calculators

• 100m Elevation Calculator
• 300m Elevation Calculator
• 500m Elevation Calculator

Best For

• Beginners to intermediate
• Sustained cardio
• Outdoor enjoyment
• Building hiking endurance

Stair Climbing

Characteristics

• Grade: ~50-70% equivalent
• Surface: Stairs (indoor/outdoor)
• Duration: 10-60 minutes typical
• Skill required: Low

Calorie Burn by Intensity

Intensity	Speed (steps/min)	Calories/Hour (70 kg)
Light	30-40	350-400 kcal
Moderate	50-70	450-550 kcal
Vigorous	80-100	600-700 kcal
Intense	100+	700-850 kcal

Stair Climbing Benefits

• High calorie burn per minute: More efficient than walking
• Always available: Buildings, stadiums, parks
• Weatherproof: Indoor options
• Lower impact: Than running

Stair vs Hill Comparison

Metric	30 min Stairs	30 min Hill (10%)
Calories	250-350 kcal	175-225 kcal
Elevation gain	~150m	~50-75m
Heart rate	Higher	Lower
Impact	Lower	Lower

Mountain Climbing

Characteristics

• Grade: 15-40%+ sustained
• Surface: Rock, snow, mixed
• Duration: 4-12+ hours
• Skill required: Moderate to High

Calorie Burn by Type

Mountain Activity	Calories/Hour (70 kg)
Trail to summit (15% avg)	500-600 kcal
Alpine hiking	550-700 kcal
Scrambling	600-750 kcal
Technical climbing	700-900 kcal
High altitude climbing	800-1,000+ kcal

Mountain Climbing Calculators

• 1000m Elevation Calculator
• 3000ft Elevation Calculator
• 3 Hour Calculator
• 4 Hour Calculator

Factors Increasing Mountain Burn

1. Pack weight: +20-30% with full gear
2. Altitude: +10-30% above 2,500m
3. Cold weather: +10-20% for thermoregulation
4. Technical terrain: +20-30% for scrambling

StairMaster/Stair Machine

Characteristics

• Grade: Adjustable (equivalent 20-50%)
• Surface: Machine platform
• Duration: 10-60 minutes
• Skill required: Low

Calorie Burn by Level

Intensity Level	Calories/Hour (70 kg)
Level 3-4	350-400 kcal
Level 5-6	450-500 kcal
Level 7-8	500-600 kcal
Level 9-10	600-700 kcal

Machine vs Real Stairs

• Convenience: Machine wins
• Calorie accuracy: Real stairs slightly higher
• Downhill training: Real stairs only
• Muscle engagement: Real stairs slightly better

Activity Selection Guide

For Maximum Calories Per Minute

Ranking:

1. Technical mountain climbing (10-15 kcal/min)
2. Vigorous stair climbing (10-12 kcal/min)
3. Mountain hiking (8-10 kcal/min)
4. StairMaster (7-10 kcal/min)
5. Hill hiking (6-8 kcal/min)

For Total Calorie Burn

Ranking:

1. Full-day mountain climb (3,000-5,000 kcal)
2. Long hill hike (1,500-2,500 kcal)
3. Extended stair sessions (800-1,200 kcal)
4. StairMaster workout (400-700 kcal)

For Accessibility

Ranking:

1. StairMaster (gym access only)
2. Building stairs (most locations)
3. Hill hiking (suburban/rural)
4. Mountain climbing (specific locations)

For Beginners

Ranking:

1. StairMaster (controlled environment)
2. Building stairs (self-paced)
3. Hill hiking (low technical skill)
4. Mountain hiking (requires experience)

Combining Activities

For optimal fitness, combine climbing activities:

Day	Activity	Duration	Calories
Mon	StairMaster	30 min	350 kcal
Wed	Building stairs	20 min	250 kcal
Sat	Hill hike	2 hours	700 kcal
Sun	Rest	-	-
Weekly		~3 hours	~1,300 kcal

Calculate Your Climbing Burn

Use our calculators for specific activities:

• Hiking Calorie Calculator
• 1000m Elevation Calculator
• 1000ft Elevation Calculator
• 2 Hour Hiking Calculator

Related Guides

• How Many Calories Does Hiking Burn?
• Mountain vs Trail Hiking Calories
• Hiking Calories by Terrain
• How Altitude Affects Hiking Calories