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About this tool
Log stair steps climbed and get elevation gain, Fitbit-style floor count and calorie burn from vertical work.
Stair Climbing Tracker converts the stair steps you climbed into vertical elevation gain, Fitbit-style floors and an energy cost, using the definition every major tracker shares: one floor equals 10 feet (3.048 m) of climb. Calories come from physics rather than a black-box algorithm — body mass times gravity times height, divided by the roughly 23% mechanical efficiency of stair ascent. It suits anyone using stairs as deliberate exercise and wanting a figure they can check by hand.
Open Stair Climbing Tracker on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Energy comes from mass x gravity x height at 23% efficiency, so every figure is reproducible.
Uses the same 10-foot-per-floor rule Fitbit and Apple Health apply, so counts line up.
Adds a MET value and a light/moderate/vigorous band when you enter the session duration.
Trackers count one floor as 10 feet (3.048 m) of elevation gain, which is about 17 steps on a standard 7-inch (17.8 cm) riser. Buildings vary, so a tall lobby floor can be two tracker floors and a shallow half-landing may be less than one.
Roughly 0.71 kcal per metre climbed for a 70 kg adult, so about 2.2 kcal per 10-foot floor and 22 kcal for 10 floors. The figure scales directly with body weight: someone at 90 kg burns about 29% more for the same climb.
Yes, but far less — descending is eccentric muscle work and costs about one third of the energy of climbing the same height. Tick the descent box to add it, and expect roughly 0.24 kcal per metre descended at 70 kg.
Usually yes: continuous stair climbing typically lands between 6 and 9 METs, above the 6 MET vigorous-intensity threshold used by ACSM and the Compendium of Physical Activities. Vigorous minutes count double toward the WHO target of 150 moderate minutes a week. This is general information, not medical advice — check with a clinician if you have joint or heart conditions.