Steps in 20 flights by staircase type
| Steps per flight | Typical in | Total steps |
|---|---|---|
| 12 | small homes | 240 |
| 14 | homes | 280 |
| 16 | offices, apartments | 320 |
| 18 | commercial buildings | 360 |
| 20 | tall-ceiling buildings | 400 |
Calories burned climbing 20 flights
| Body weight | Steady pace (4 METs, ~15 s/flight) | Brisk (8.8 METs, ~9 s/flight) |
|---|---|---|
| 60 kg (132 lb) | 20 kcal | 26 kcal |
| 75 kg (165 lb) | 25 kcal | 33 kcal |
| 90 kg (198 lb) | 30 kcal | 40 kcal |
kcal = MET × body weight (kg) × hours. MET values: Compendium of Physical Activities. Climbing time per flight varies with stair height and fitness, so treat these as estimates.
Going down counts too. Descending stairs uses far less energy than climbing, but each stair is still a step on your pedometer.
Other stair counts
Convert walking steps to distance with the steps to km calculator.
Last reviewed: October 2026 · Health disclaimer