Fitness••5 min read
StairMaster Calories Burned by Level (Intensity Guide)
Complete guide to StairMaster calories burned at each level from 1 to 12. Find your ideal intensity for maximum calorie burn.
Higher StairMaster levels burn significantly more calories, ranging from about 4 to 6 calories per minute at low levels to 14 to 18 calories per minute at intense levels depending on body weight.
Understanding how StairMaster levels affect calorie burn helps you choose the right intensity for your fitness goals. This guide covers all 12 common levels in detail.
What StairMaster Levels Mean
StairMaster levels correspond to step cadence (steps per minute):
| Level | Steps/Min | Intensity Description |
|---|---|---|
| 1 | ~26 | Very easy, warm-up pace |
| 2 | ~34 | Easy, recovery pace |
| 3 | ~42 | Light, beginner pace |
| 4 | ~51 | Light-moderate pace |
| 5 | ~59 | Moderate, steady pace |
| 6 | ~68 | Moderate-challenging |
| 7 | ~76 | Challenging, cardio zone |
| 8 | ~85 | Hard, athletic pace |
| 9 | ~93 | Very hard, intense |
| 10 | ~102 | High intensity |
| 11 | ~110 | Very high intensity |
| 12 | ~119 | Maximum intensity |
Calories Per Minute by Level
For a 155 lb (70 kg) person:
| Level | Cal/Min | 10 Min | 20 Min | 30 Min | 60 Min |
|---|---|---|---|---|---|
| 1 | 3.5 to 4 | 35 to 40 | 70 to 80 | 105 to 120 | 210 to 240 |
| 2 | 4.5 to 5 | 45 to 50 | 90 to 100 | 135 to 150 | 270 to 300 |
| 3 | 5.5 to 6 | 55 to 60 | 110 to 120 | 165 to 180 | 330 to 360 |
| 4 | 6.5 to 7.5 | 65 to 75 | 130 to 150 | 195 to 225 | 390 to 450 |
| 5 | 7.5 to 8.5 | 75 to 85 | 150 to 170 | 225 to 255 | 450 to 510 |
| 6 | 9 to 10 | 90 to 100 | 180 to 200 | 270 to 300 | 540 to 600 |
| 7 | 10 to 11 | 100 to 110 | 200 to 220 | 300 to 330 | 600 to 660 |
| 8 | 11 to 12.5 | 110 to 125 | 220 to 250 | 330 to 375 | 660 to 750 |
| 9 | 12.5 to 13.5 | 125 to 135 | 250 to 270 | 375 to 405 | 750 to 810 |
| 10 | 13.5 to 15 | 135 to 150 | 270 to 300 | 405 to 450 | 810 to 900 |
| 11 | 14.5 to 16 | 145 to 160 | 290 to 320 | 435 to 480 | 870 to 960 |
| 12 | 15.5 to 17.5 | 155 to 175 | 310 to 350 | 465 to 525 | 930 to 1050 |
Calories by Level and Body Weight
Levels 1-4 (Low Intensity)
| Level | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 1 | 3 cal/min | 3.5 cal/min | 4 cal/min | 4.5 cal/min |
| 2 | 4 cal/min | 4.5 cal/min | 5.5 cal/min | 6 cal/min |
| 3 | 5 cal/min | 5.5 cal/min | 6.5 cal/min | 7.5 cal/min |
| 4 | 5.5 cal/min | 7 cal/min | 8 cal/min | 9 cal/min |
Levels 5-8 (Moderate to Hard)
| Level | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 | 6.5 cal/min | 8 cal/min | 9 cal/min | 10.5 cal/min |
| 6 | 7.5 cal/min | 9.5 cal/min | 11 cal/min | 12.5 cal/min |
| 7 | 8.5 cal/min | 10.5 cal/min | 12 cal/min | 14 cal/min |
| 8 | 9.5 cal/min | 12 cal/min | 13.5 cal/min | 15.5 cal/min |
Levels 9-12 (High Intensity)
| Level | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 9 | 10.5 cal/min | 13 cal/min | 15 cal/min | 17 cal/min |
| 10 | 11.5 cal/min | 14.5 cal/min | 16.5 cal/min | 19 cal/min |
| 11 | 12.5 cal/min | 15.5 cal/min | 18 cal/min | 20.5 cal/min |
| 12 | 13.5 cal/min | 17 cal/min | 19.5 cal/min | 22 cal/min |
Individual Level Guides
Explore detailed guides for each level:
Low Intensity (Levels 1-4)
- StairMaster Level 1 Calories
- StairMaster Level 2 Calories
- StairMaster Level 3 Calories
- StairMaster Level 4 Calories
Moderate Intensity (Levels 5-8)
- StairMaster Level 5 Calories
- StairMaster Level 6 Calories
- StairMaster Level 7 Calories
- StairMaster Level 8 Calories
High Intensity (Levels 9-12)
- StairMaster Level 9 Calories
- StairMaster Level 10 Calories
- StairMaster Level 11 Calories
- StairMaster Level 12 Calories
Choosing the Right Level
For Beginners
- Start at levels 3-5
- Focus on form and consistency
- Gradually increase over weeks
For Intermediate
- Work at levels 6-8
- Mix steady-state with intervals
- Push to higher levels occasionally
For Advanced
- Use levels 8-12
- Incorporate HIIT training
- Challenge yourself with sustained high intensity
For Weight Loss
- Moderate levels (5-7) for longer durations
- Burn 300-600 calories per session
- Consistency matters more than peak intensity
For Cardiovascular Fitness
- Intervals between levels 5-10
- Alternate 1-2 minutes at high level
- Recover at moderate level
Calculate Your Level-Based Burn
Use our StairMaster Calories Burned Calculator to find exact calories for your specific weight and level.