Starting length from your height
Trekking-pole length
A calculator can get you close to a sensible setting, but it cannot see your posture, your pole design or how your shoulders feel. Use the number as a start, then check the fit in a real standing position.
For general hiking, a widely used starting cue is an elbow angle of roughly 90 degrees when you hold the pole normally and the tip is on the ground near your foot. Treat that as a fit cue, not a medical rule.
Starting length from your heightYour height (cm)Find a starting lengthconst pts=[[155,105],[170,115],[178,120],[185.5,125],[193,130]];function interp(h){if(h<=pts[0][0])return pts[0][1];if(h>=pts[pts.length-1][0])return pts[pts.length-1][1];for(let i=0;i<pts.length-1;i++){const a=pts[i],b=pts[i+1];if(h>=a[0]&&h<=b[0])return a[1]+(h-a[0])*(b[1]-a[1])/(b[0]-a[0]);}return 120}function pole(){const h=Math.max(140,Math.min(205,Number(document.getElementById('height').value)||178));const raw=interp(h),rounded=Math.round(raw/5)*5;document.getElementById('result').innerHTML=`<h3>Start at about ${rounded} cm<p>Then stand naturally on level ground, hold the pole normally and check whether your elbow is roughly at 90°. If it does not feel comfortable, adjust for the actual pole and your stance.`}pole();The result is interpolated from published fixed-pole size points. It is not a universal formula for every brand.
The 30-second fit check matters more than the calculatorWear the shoes you normally hike in.Stand upright on level ground without lifting your shoulders.Place the pole tip beside your foot.Hold the grip the way you would while walking.Check that your elbow is roughly at 90° and that the position feels natural.REI uses the same 90-degree cue for general hiking and recommends using the specific manufacturer's sizing chart for fixed-length poles. Grip design, available sizes and construction differ between products.
Adjustable vs fixed-length polesTypeWhat the calculator helps withWhat to check nextFixed lengthPoints you toward the nearest available sizeManufacturer chart and real standing fitAdjustableGives you a neutral level-ground starting settingAdjustment range, lock security and comfort on terrain
When to change the length on the trailOn a long climb, adjustable poles are often more comfortable slightly shorter. On a sustained descent, they can be lengthened. REI gives a rough adjustment of 5–10 cm in either direction, but the number is not something to obey blindly — slope, body proportions and comfort all matter.On a long traverse, the uphill pole may be more comfortable slightly shorter and the downhill pole slightly longer. In every case, the goal is to avoid shrugging your shoulders or forcing an awkward posture.
Common mistakesFalse precision: 121.7 cm is not more useful than 120 cm if your poles adjust in 5 cm increments and 120 feels right.One chart for every brand: use a chart as a starting reference, not a universal law.Ignoring terrain: the neutral level-ground setting is not necessarily the most comfortable setting for a long ascent or descent.Health claims: the “right” length is not treatment and does not guarantee injury prevention.If you use poles because of pain, balance problems or rehabilitation after injury, seek appropriate professional guidance.
SourcesREI Expert Advice — How to Choose Trekking Poles and Hiking StaffsREI Expert Advice — How to Use Trekking PolesChecked September 8, 2026. Also check the sizing and adjustment instructions for your specific pole model.
