Calories Burned

Calories Burned Nordic Walking

Nordic walking uses poles to engage the upper body, turning a normal walk into a full-body workout that burns roughly 20% more than regular walking.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

175

kcal in 30 min of nordic walking

Pro Tip

Plant the pole opposite your lead foot and push back through the strap to activate your arms and shoulders.

Quick Reference: Nordic Walking Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	75 kcal	88 kcal	100 kcal	113 kcal
30 min	150 kcal	175 kcal	200 kcal	225 kcal
45 min	225 kcal	263 kcal	300 kcal	338 kcal
60 min	300 kcal	350 kcal	400 kcal	450 kcal
90 min	450 kcal	525 kcal	600 kcal	675 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Nordic Walking has a MET value of 5.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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