StairMaster Calories Burned: How Do You Track It?

The StairMaster is a go-to cardio machine for burning calories fast, but exactly how many StairMaster calories are burned during a workout? 

This guide helps you estimate your calorie burn, break it down by intensity, and make the most of a StairMaster calorie calculator to personalize your results.

How Many Calories Does The StairMaster Burn?

1. Average Calories Burned On A StairMaster

On average, the StairMaster burns around 95 calories every 10 minutes, depending on your weight and workout intensity. That translates to roughly 570 calories per hour, but several factors influence your exact burn rate:

• Weight and body composition
• Workout duration
• Climbing speed or intensity level
• Fitness level and efficiency

If you weigh more or push yourself harder with faster speeds or higher levels, you'll burn significantly more calories than someone using it at a lighter pace. 

To understand how this fits into your daily fitness plan, check out this helpful breakdown of how many calories you should burn per day.

If you're considering building out your own fitness space, this machine is also a great fit for a basement gym setup where consistent use can help you stay on top of your calorie goals year-round.

Most modern machines display a rough calorie estimate, but these can vary based on the manufacturer and don't always factor in your metabolism or fitness level. 

Here's a general estimate of calories burned during a 30- or 60-minute session at a moderate intensity:

2. Calories Burned by StairMaster Intensity Level (30 min)

While machines vary, here are general estimates of how many calories a 155-lb person might burn at different StairMaster levels:

To get a more personalized number, you can use a StairMaster calories burned calculator, which factors in your body weight, exercise time, and resistance level. These tools are designed to help you determine exactly how many calories the StairMaster burns during your session.

If you're going at a higher intensity, those numbers jump significantly.

How To Calculate Calories Burned On A StairMaster?

If you want to estimate how many calories you burn when working out on a StairMaster, you can use a StairMaster calorie calculator. This tool often considers the Metabolic Equivalent of Task (MET) values ​​and your body weight to determine how much energy you spend on this activity.

For a more specific result of the Stairmaster calories burned, you can use the following formula:

Calories burned per minute = (MET × body weight in kg × 3.5) / 200

Where MET (Metabolic Equivalent of Task) varies by intensity:

• Level 1–3: 4.0–5.0 METs (beginner/warm-up)
• Level 4–6: 6.0–8.0 METs (moderate)
• Level 7+: 9.0–10.0+ METs (vigorous)

Online StairMaster calorie calculator tools labeled "StairMaster calories burned calculator" or "StairMaster calorie calculator" usually let you input your weight, time, and intensity to estimate your total burn.

What Burns More Calories: StairMaster vs. Other Machines?

Trying to decide which machine gives you the most calorie burn?

Here's how the StairMaster stacks up against other common gym equipment based on a 155-pound person doing 30 minutes of exercise:

As you can see, between StairMaster vs. treadmill, treadmills—especially at running pace—tend to offer the highest calorie burn. However, they also place more impact on your joints

The StairMaster might burn slightly fewer calories than a fast treadmill run, but it makes up for it by engaging major lower-body muscles like your glutes, hamstrings, and calves, all while being relatively gentle on your knees. That added resistance builds strength while still delivering solid cardiovascular benefits.

If you're trying to decide between the StairMaster or a treadmill for belly fat, both can support fat loss when used consistently and paired with a healthy diet. 

Ultimately, the best machine depends on your goals. Want pure calorie burn? Go for the treadmill. Want a balanced, muscle-activating workout? The StairMaster is a solid pick.

And if you're evaluating more cardio equipment, this breakdown of treadmill vs. elliptical vs. bike can help you compare all three.

Can I Lose Weight By Using A StairMaster Every Day?

How many calories does the StairMaster burn if you exercise regularly? Is using this machine every day enough to lose weight? 

Absolutely—but consistency is key. If you burn 500+ calories daily and maintain a balanced diet, you're likely to see weight loss results. Many people use the StairMaster every day as part of their cardio routine.

However, remember:

• You can't spot-reduce fat
• Diet and sleep also play major roles
• The best results come from combining StairMaster workouts with strength training and healthy eating

Although the StairMaster is an amazing exercise machine for those who want to lose weight, you not only need to calculate the amount of energy you expend climbing stairs, but also your resting calorie-burning rate (the energy your body uses when you're resting).

Whether you lose weight or not will depend on what you do (physical activity) and eat (your diet) all day. 

Plus, it's influenced by other environmental and social factors. For a deeper dive into the information, check out our comprehensive article about active calories vs. total calories. 

FAQs

1. 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.

2. 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.

If you're looking to better understand how adjusting your food intake supports fat loss, explore this guide on calorie restriction for weight loss.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. How many calories does 500 steps on the StairMaster burn? 

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

10. 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.

11. How many calories does 15 minutes on the StairMaster burn? 

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

12. 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.

13. How many calories does 30 minutes on the StairMaster burn? 

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

14. 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.

Final Thoughts

Tracking your StairMaster calories burned can help you stay motivated and monitor your progress toward fitness goals. Use a reliable StairMaster calorie calculator, adjust your intensity, and stay consistent. 

If you're creating a home fitness space, pairing the StairMaster with strength tools like those in this garage gym ideas guide can enhance your results.

Whether you’re targeting weight loss or cardio endurance, this machine can support your journey every step of the way.