What this tool does
You enter time and whether the stepper was moderate or a grind. Holding the rails quietly lowers the real cost versus the table.
How it works
Compendium stair-stepper values sit near 9 MET (general) and 12 MET (vigorous). Stadium stairs with a pack are a different task.
Formula and methodology
kcal ≈ MET × kg × hours.
How to interpret the result
20 minutes moderate for 80 kg: 9 × 80 × 1/3 ≈ 240 kcal gross. Leaning on the console is not that session.
Example
70 kg, 30 minutes, vigorous 12 MET: 12 × 70 × 0.5 = 420 kcal gross.
Common mistakes
- Draping both arms on the rails and keeping the console’s calorie count.
- Comparing a 10-minute stepper to an hour hike.
When this estimate may be off
- A stepmill at a near-run pace — the vigorous line is closer, still not lab-grade.
- You stopped every minute to film.