The average person burns 375-475 calories per hour nordic walking 3.5mph (5.6kph) at a level moderate pace.
How many calories are burned from Nordic walking?
Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.
A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.
A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.
MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).
A person weighs 180 pounds (81.65kg) and nordic walks at a fast pace (a task that has a MET value of 9.5) for 1 hour (60 minutes).
Calories Burned from nordic walking at a fast pace (per minute) = (9.5 x 81.65 x 3.5) ÷ 200 = 13.57
Calories Burned from nordic walking at a fast pace (for 60 minutes) = 13.57 x 60 = 814
Sources and External Resources
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
- Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Walking – Provides MET values for walking activities.
- Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
- Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.
- Learn about the health benefits of nordic walking with “Health Benefits of Nordic Pole Walking” by InsideOut Physiotherapy & Wellness Group, “Health Benefits of Nordic Walking: a systematic review” by Tschentscher M, Niederseer D, & Niebauer J, “Nordic Walking” by the UK’s NHS, and “Nordic Walking could give you shapely arms and a pert derriere (and you don’t need any snow)” by Annabel Venning of the Daily Mail.