Nordic walking calories

Walking with poles works your upper body too. See the energy your Nordic walks use.

Your details

Weight
Walk length
Walks a week
Height
Sex (optional, to personalise)
Age (optional)

Your Nordic walk

352

kcal in 60 minutes

  • Extra over resting288 kcal
  • The same time walking without poles at 3 mph257 kcal, so the poles add about 95 kcal
  • Your resting burn over that time64 kcal (1,530 kcal a day)
  • Effort for you (corrected METs)5.5 METs, against 4.8 for the standard 3.5 ml/kg/min
  • Personalised withage 40, height 170 cm
  • Walks a week: 3180 moderate minutes, past the 150 a week the UK CMOs suggest; 865 kcal a week over resting
  • Pole lengthabout 115 cm for your height (0.68 times 170 cm); adjustable poles let you fine tune it

Poles bring your arms and shoulders in, so the same pace takes more effort than ordinary walking. Ask a local instructor to show you the technique; it changes everything.

The working

An hour with poles

The Compendium lists Nordic walking at 4.8 METs. At 11 st (69.9 kg) an hour is 4.8 × 69.9 = 335 kcal, about 265 more than resting. Plain walking at 3 mph is 3.5 METs, so poles add about a third.

Your height sets the pole length; add your age and sex too and the sum uses your own resting rate (the Compendium corrected METs), so it fits you better. Three hour long walks are 180 moderate minutes, past the 150 a week the UK Chief Medical Officers suggest. At 170 cm, poles of about 115 cm suit (0.68 × 170 = 115.6).

Technique

Getting it right

  • Poles angle backwards; plant them behind you
  • Push through the strap, hand open on the back swing
  • Opposite arm and leg, as in normal walking
  • Pole length about 0.68 times your height

Who it suits

Good for many

It spreads effort across arms and legs, gives balance on uneven paths, and is popular with people coming back from injury or with long term conditions. Many areas have free led groups.

Read with care

What this cannot tell you

  • Exact burnTechnique makes a big difference.
  • Joint problemsAsk a physio about poles if you have shoulder pain.
  • Weight changeEnergy numbers do not predict weight loss.

Questions

Common questions

Does Nordic walking burn more calories?

Yes, roughly a third more than walking at the same pace.

Is Nordic walking good for bad knees?

Poles take some load off; many people find it comfortable.

How long should Nordic walking poles be?

About 0.68 times your height is a common guide.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

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