Calories Burned Nordic walking
Nordic walking (moderate pace with poles) is rated 4.8 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned nordic walking by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 42 | 63 | 84 | 126 | 189 | 252 | 378 |
| 55 kg | 46 | 69 | 92 | 139 | 208 | 277 | 416 |
| 60 kg | 50 | 76 | 101 | 151 | 227 | 302 | 454 |
| 65 kg | 55 | 82 | 109 | 164 | 246 | 328 | 491 |
| 70 kg | 59 | 88 | 118 | 176 | 265 | 353 | 529 |
| 75 kg | 63 | 95 | 126 | 189 | 284 | 378 | 567 |
| 80 kg | 67 | 101 | 134 | 202 | 302 | 403 | 605 |
| 85 kg | 71 | 107 | 143 | 214 | 321 | 428 | 643 |
| 90 kg | 76 | 113 | 151 | 227 | 340 | 454 | 680 |
| 95 kg | 80 | 120 | 160 | 239 | 359 | 479 | 718 |
| 100 kg | 84 | 126 | 168 | 252 | 378 | 504 | 756 |
| 110 kg | 92 | 139 | 185 | 277 | 416 | 554 | 832 |
| 120 kg | 101 | 151 | 202 | 302 | 454 | 605 | 907 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of nordic walking at 70 kg (176 kcal) is roughly 1.9 bananas, 0.7 chocolate bars or 1.3 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where nordic walking fits in a plan
At 4.8 MET this is moderate activity: 150 minutes a week meets the WHO minimum. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Nordic walking burn?
About 176 kcal for a 70 kg person, 227 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Nordic walking burn?
Around 353 kcal at 70 kg. Nordic walking is rated 4.8 MET (moderate intensity).
How long do I need to do Nordic walking to burn 500 calories?
About 86 minutes at 70 kg, or 67 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Nordic walking is 4.8 MET (moderate pace with poles).
Is Nordic walking good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.