Nordic Walking Calculator
Table of Contents
- 1 How does the Nordic Walking calculator work?
- 2 Features of the Nordic Walking calculator
- 3 Example of using the Nordic Walking calculator
- 4 Why does Nordic Walking burn more calories than regular walking?
- 5 How many calories does Nordic Walking burn – detailed data
- 6 Optimal Nordic Walking pace
- 7 Additional benefits of Nordic Walking
- 8 How to choose the right pole length
- 9 Nordic Walking for different age groups
Our Nordic Walking calculator allows you to quickly calculate the number of calories burned based on your weight, workout duration, and walking pace. This tool helps you better plan your training and achieve your fitness goals.
How does the Nordic Walking calculator work?
The Nordic Walking calculator works using simple input data that allows you to accurately determine the number of calories burned. It can be used in both metric and imperial units, making it convenient for everyone.
To get an accurate result, enter the following:
Here are the basic data needed to calculate calories burned, which affect the accuracy of the calculation:
- Weight – enter your weight in kg or lbs so the calculator can estimate energy expenditure precisely.
- Duration – the number of minutes you will perform Nordic Walking.
- Intensity level – choose your walking pace:
- Slow pace: ≤3.5 mph (5.6 km/h) – relaxed pace
- Moderate pace: 3.5–4.5 mph (5.6–7.2 km/h) – steady pace
- Fast pace: >4.5 mph (7.2 km/h) – vigorous pace
Once the data is entered, the calculator displays:
Here’s what the calculator results show so you can immediately understand your data:
- Total calories burned – the total energy used during the workout.
- MET value – the intensity indicator of physical activity.
- Calories per minute – useful for planning shorter or longer training sessions.
Features of the Nordic Walking calculator
Our calculator was designed to be highly functional and easy to use. It not only helps calculate calories burned but also allows you to monitor workout intensity and plan effective sessions.
Here are the main features that enhance its usability:
- Unit selection: kg or lbs – adjust the calculator to your preferred measurement system.
- User data input: weight, duration, intensity level – all parameters affect result accuracy.
- Full results display: total calories burned, MET value, calories per minute – you immediately know how to interpret your results.
Example of using the Nordic Walking calculator
To show how the calculator works in practice, we prepared sample data. This makes it easier to understand how to enter your information and read the results.
Sample data:
- Weight: 78 kg
- Duration: 60 minutes
- Intensity level: Moderate pace
The calculator results provide a full picture of your workout:
- Total calories burned: 483 kcal – the total energy used during the session.
- MET value: 5.9 – walking intensity in metabolic units.
- Calories per minute: 8.05 kcal/min – useful for planning sessions of varying lengths.
Why does Nordic Walking burn more calories than regular walking?
Nordic Walking engages significantly more muscles and raises your heart rate more than regular walking. This makes your workout more efficient and allows you to burn more calories in the same amount of time.
The main reasons for increased calorie burn are:
Engaging more muscles and a higher heart rate make Nordic Walking much more effective than regular walking:
- Full-body engagement: Nordic Walking activates 80–90% of muscles, including arms, shoulders, back, and core.
- Increased heart rate: Using poles raises heart rate by 10–15% compared to regular walking.
- Higher oxygen consumption: Nordic Walking increases VO₂, which translates into higher cardiovascular training efficiency.
How many calories does Nordic Walking burn – detailed data
Calories burned depend on weight, intensity, and walking pace. The calculator allows you to accurately estimate the difference between Nordic Walking and regular walking.
Here are sample numbers for different individuals to illustrate the difference:
- Person weighing 70 kg:
- Nordic Walking (5.6 km/h): 350–420 kcal/hour
- Regular walking (5.6 km/h): 240–280 kcal/hour
- Difference: +110–140 kcal
- Person weighing 80 kg:
- Nordic Walking (5.6 km/h): 400–480 kcal/hour
- Regular walking (5.6 km/h): 270–320 kcal/hour
- Difference: +130–160 kcal
Optimal Nordic Walking pace
Walking pace greatly affects workout efficiency. Choosing the right pace helps burn calories without overloading your body.
Recommended pace for different experience levels:
- Beginners: 4–5 km/h (MET 4.8) – 280–350 kcal/hour
- Intermediate: 5.6 km/h (MET 5.2) – 375–475 kcal/hour
- Advanced: 6.5+ km/h (MET 9.5) – 650–800 kcal/hour
Additional benefits of Nordic Walking
Nordic Walking improves overall health and provides more benefits than regular walking. Regular sessions not only burn calories but also improve fitness and well-being.
Key benefits include:
Regular Nordic Walking strengthens your body, improves posture, and reduces stress, making it a safe and effective activity:
- Joint health: Poles reduce knee and hip stress by 20–30%.
- Improved posture: Technique strengthens deep core muscles.
- Stress reduction: Outdoor activity lowers cortisol levels.
- Safety: Better stability and balance thanks to additional support points.
How to choose the right pole length
Pole length is crucial for comfort and workout efficiency. Poles that are too short or too long can reduce walking effectiveness.
Simple formula to determine pole length:
- Your height (cm) × 0.68 = ideal pole length
- Example: Height 170 cm × 0.68 ≈ 116 cm (pole should be ~115 cm)
Nordic Walking for different age groups
Nordic Walking can be adapted to age and fitness level to ensure safe and effective training. Adjusting pace and session length maximizes results.
Recommendations:
Adapting the workout to age helps maximize calorie burn and minimize the risk of injury:
- 60+ years: Focus on safety and maintaining mobility.
- 20–40 years: Focus on calorie burning and fitness improvement.
- 40–60 years: Combine calorie burning with joint protection.
Read more:
Based on 1 source
- 1. Porcari, J. D., et al. (2020). The Complete Guide to Nordic Walking (2nd ed.). Bloomsbury Sport. ISBN 978-1399413140.
Nordic Walking Calculator - FAQ
The average walking pace is just over 3 mph. A brisk walking pace is around 4 mph. With correct Nordic walking technique, you can increase and maintain your walking speed well beyond a brisk walking pace, providing excellent cardiovascular benefits.
To choose the right length, multiply your height in centimeters by 0.68. For example, if you are 5'6" (167cm), choose 110cm poles because 167 × 0.68 = 113.56, rounded to 110-115cm.
Yes, Nordic walking poles significantly improve stability and safety for seniors, reducing stress on knee and hip joints by 20-30%. They also provide better balance and confidence while walking, making exercise safer and more enjoyable.
Main disadvantages include: equipment cost, learning curve for proper technique, tripping hazard risk, discomfort for those with wrist conditions, and occupied hands making other activities difficult during walks.
Nordic walking burns 18-67% more calories than regular walking by engaging more muscles and increasing heart rate, often burning around 400 calories per hour. A 150-pound person might burn approximately 624 calories in an hour of Nordic walking.
Nordic walking can be performed at similar speeds to regular walking, but proper technique and full-body engagement often naturally lead to increased pace and greater workout efficiency, making it effectively faster in terms of fitness benefits.
Nordic walking poles have specialized wrist straps allowing for push-and-release technique, are lighter and shorter. Trekking poles are longer, heavier, and designed for mountain climbing and long-distance hiking with different grip and support systems.
Seniors should start with shorter sessions (15-20 minutes), use poles with ergonomic grips, wear proper footwear, and focus on technique over speed. Poles should be properly sized to height, and gradual progression is key for safety and effectiveness.
