# Calories Burned by Biking Uphill

A mountain biked riding up a steep hill.
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Pedaling uphill is far more difficult compared to cycling on a flat or downhill incline. This simple fact is the reason you burn more calories biking uphill. Your body works harder because you're pedaling against the forces of gravity. It's possible to estimate the effects of cycling uphill, but getting an exact figure is nearly impossible. Many factors influence your calorie-burn figure, including the steepness of the hill, duration of cycling, speed, gear you're in, wind resistance and other factors.

## Flat vs. Incline

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Cycling on flat terrain is far easier than pedaling uphill, which is why you burn more calories with the former. For example, a 175-pound person biking on flat terrain at 15 mph burns about 353 calories per hour. The same person traveling at the same speed burns about 984 calories per hour going up a 3 percent incline. That's nearly three times more calories burned by traveling up a modest incline. Even if this cyclist were to slow down to about 10 mph while traveling uphill, she would still burn nearly 850 calories per hour.

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## Calorie Burn Equation

An effective way to estimate the number of calories you burn cycling is to track your heart rate. The easiest way to do so is with a heart rate monitor watch, chest strap or both. Take your average heart rate, and enter it into one of the following equations to estimate calories burned. For men: ((-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A))/4.184) x 60 x T. For women: ((-20.4022 + (0.4472 x HR) - (0.1263 x W) + (0.074 x A))/4.184) x 60 x T. "HR" stands for heart rate, "W" is weight in kilograms, "A" is your age in years, and "T" is the duration of the exercise in hours. Divide your weight in pounds by 2.2 to convert to kilograms.