How Many Calories Do You Burn Nordic Walking? The Study Figures
The question comes up often: does Nordic walking really burn more calories than ordinary walking? The answer from scientific studies is clear, and the figures are more convincing than you might think.
The difference from ordinary walking
Published studies have measured increases in energy expenditure of between 14% and 46% for Nordic walking compared with ordinary walking at equivalent speed. This variation depends on the technique used, the walking speed and the pole length — longer poles generating a slightly higher calorie expenditure.
Figures by sex and speed (reference German study)
| Speed | Men (kcal/h) | Women (kcal/h) |
|---|---|---|
| 6.5 km/h | 600 kcal/h | 441 kcal/h |
| 5.6–5.7 km/h | 414 kcal/h | 324 kcal/h |
For comparison, ordinary walking at 5 km/h burns on average 280 kcal/h. At a similar pace, well-practised Nordic walking therefore represents an expenditure 20 to 40% higher.
How long for visible results?
To increase your expenditure by 1,000 kcal per week, you need to practise 2 to 3 hours of Nordic walking weekly depending on your speed. To aim for 2,000 kcal, count 4 to 6.5 hours. According to a study conducted at the University of Verona on 38 participants over six months, regular Nordic walking led to a significant reduction in body fat and waist circumference.
Nordic walking and weight loss: the conditions
Nordic walking is an endurance sport. For the calorie expenditure to be effective in a weight-control goal, each session must last at least 30 minutes at a good pace (you should be able to talk but be slightly out of breath). A practice of 2 to 3 sessions per week is the recommended minimum.
Key takeaway: Nordic walking burns between 20% and 46% more calories than ordinary walking. At 6.5 km/h, a man can expend up to 600 kcal/h. Practising 3 times a week can represent an extra 1,200 to 1,500 kcal per week.