The 2024 Compendium has one rating for stair machines, at 9.3 METs, measured at a general effort. If you climb at a slow, steady level, your burn will be lower than this estimate, and if you push a high level without holding on, it may be higher.
Hold the rails lightly or not at all
Leaning on the handrails is the most common reason a StairMaster workout burns less than expected. Supporting your weight with your arms takes load off your legs. Rest your fingertips for balance instead, and lower the level if you need to lean.
Real stairs vs the machine
Climbing real stairs at a fast pace is rated the same as the machine, about 9.3 METs. Going down uses much less energy, so a session of up and down stairs averages about 7.5 METs.
Total vs net calories
Your body burns calories all day just to keep running, roughly 1 MET. The total figure includes those calories. The net figure subtracts them, leaving only the extra energy the activity cost. Net is the more honest number if you are thinking about how much a workout adds to a calorie deficit.
Don't count the same calories twice
If you set a calorie target with our TDEE calculator and chose an activity level that includes your usual workouts, those workouts are already in your target. Adding exercise calories on top would count them twice. Use these numbers for workouts beyond your normal routine, or to compare activities.
How accurate is this?
MET values are averages measured in groups of adults aged 19 to 59. Your real burn can differ by 10 to 20% or more because of fitness, technique, body composition and how hard you actually worked. Adults over 60 often burn somewhat less than these estimates; a separate Compendium for older adults exists for that reason. Treat the result as a solid estimate rather than an exact count. Fitness trackers are no more precise; see how accurate fitness trackers are for calories.
Questions people ask
How many calories does 20 minutes on the StairMaster burn?
For a 155 lb person, roughly 225 to 235 calories in total. A 200 lb person burns closer to 300. Enter your weight above for your number.
Is the StairMaster better than the treadmill?
Per minute, a general StairMaster session burns more than brisk walking and about as much as an easy run. A steep treadmill incline walk can come close. The best choice is the one you will keep doing.
Why doesn't the calculator ask for my machine level?
Research data for stair machines is limited, and the Compendium gives one value for general use. Machine levels are not standardized between brands, so a level number would add false precision.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. pacompendium.com