Calories Burned Walking vs Stair Climbing For 30 Minutes

Calories Burned Walking vs Stair Climbing For 30 Minutes

Calories Burned Walking vs Stair Climbing For 30 Minutes
Employees Take Stairs to Burn Calories

Employees Take Stairs to Burn Calories

When it comes to calories burned walking and climbing stairs, there is an advantage to weighing more

According to MyFitness Pal, a person who weighs 200 lbs burns almost twice the calories walking or climbing stairs as a person who weighs 100 lbs.   Combine added weight with speed and you get even more of a calorie boost.

The faster you walk the more calories you burn in the same period of time.   A person who walks at a pace of 3 mph will burn more then double the calories if they speed up to 5 mph.  

30 Minutes of Activity 100 lbs 150 lbs 200 lbs 250 lbs
Calories Burned Walking 3 mph 75 112 150 187
Calories Burned Walking 4 mph 113 170 227 283
Calories Burned Walking 5 mph 181 272 363 454
Calories Burned Walking Up Stairs 181 272 363 454


In fact, walking 5 mph burns the same calories as stair climbing

Walking at a brisk pace and adding some stair climbing along your route is a good way to maximize your workout.  If you look around you, opportunities to climb stairs can be found in homes, offices,  tracks and shopping malls.  You won’t spend a dime for the added boost to your calories burned.

As you lose weight, you can compensate for your weight lost and increase your calories burned by wearing a weight vest.  It will pack some pounds back on while you walk or even when you do simple daily activities.

Think you will never lose weight?

Be encouraged by Duke University’s inspirational Take the Stairs employee wellness program.  In 18 months, Gregory Minor lost 80 lbs by climbing stairs twice a day.

He started slow at 4 floors of stairs then graduated to doing more stairs.  If you look at the calories burned chart, his extra weight in the beginning worked to his advantage.

Gregory went from 52 inch waist pants to 42 inch waist pants.  He testifies to having more energy and sleeping better after losing the weight. Plus he reduced his risk for cardio vascular disease.



Duke’s wellness program helps their employees see opportunities to incorporate climbing stairs and walking in their daily activities.  It is an ingenious wellness program that will help their workers with lessons they can apply throughout life.

Duke University’s results will inspire others to start their own stair climbing and walking programs.


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  1. Jill 11 years ago

    Seeing that man’s transformation just by climbing stairs is good motivation. Thanks

  2. Fred 11 years ago

    Amazing that he lost 80 lbs by climbing stairs

  3. Walter 11 years ago

    Inspiring. Makes me want to walk stairs.

  4. Michael Nirenberg 10 years ago

    This is a great article about calories burned walking and taking the stairs. The magic of walking does more than burn just calories, it offers amazing changes to our body, even our genes and cells!

    Research overlooked by just about everyone has found that walking for 2 min every 20 min during sitting provides genetic and cellular benefits! So even if we do not burn a lot of calories, a little walking can still help us.

    I wrote about this “walking” research here –

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