If you pick an activity level other than sedentary, do not calculate your exercise calories separately. I'm probably making this way too complicated and overthinking it a lot, but this has been rattling around in my head for days and I do not know what the answer is to these questions. Should you be subtracting your (sedentary tdee's calories per hour) * (workout duration) from that workout? Then on top of the probably inaccurate exercise calories the devices/apps report, how does that play in to how many calories you think you should be burning based on your TDEE affected by your activity level? In other words, if you put moderately active as your activity level instead of sedentary, making your TDEE be 2400 instead of 1800, and then work out and you burn 600 calories according to your device/app, should those 600 calories already be effectively worked into the activity level of "Moderately Active" and therefore you should just ignore it and stick to your deficit based off your TDEE of 2400? Or should you subtract your (TDEE's calories per hour) * (workout duration) from that workout? What if you didn't move at all that day except for that one workout. Especially in that most of them add the exercise calories on to whatever your non-exercise calorie burn would have been during the duration of your exercise. I get that the calories burned calculated by fitbits, smart watches, myfitnesspal, etc are not super accurate. Second, I love this post from the faq about overestimating calories burned from exercise: An explanation on how MyFitnessPal mostly doesn't (but does) overestimate exercise. So what is the best way to determine your activity level for use in TDEE calculators? That rubbed me the wrong way and I don't really agree with it but I think it's worth acknowledging that at least one person thinks like that. And that you would have to be a marathon runner or something if you're an office worker to be anything other than sedentary. I think this is at least more helpful in that it gives concrete numbers, but my problem with it is what if you get 5000 steps but do heavy weight lifting 4-5 times a week? Where would you determine your activity level then?Īnother thing I've seen was just someone's opinion but for the sake of discussion, what I remember of the opinion was that if you're an office/desk worker, you're sedentary no matter what. I found another where you use your step counts per day to decide. One is like the above by vague days per week. I've seen several different metrics for how you should decide your activity level. First off, what exactly counts as 1 unit of exercise for this? Is it a 30 minute walk? 60 minutes of intense weight lifting? 2 hours of running around playing sports? It's frustratingly vague. The choices are Sedentary, Light Exercise (1-2 days/week), Moderate Exercise (3-5 days/week), Heavy Exercise (6-7 days/week), Athlete (2x/day). When you're calculating your TDEE (like on this site ), you have to choose an activity level. So I have questions about identifying activity level for calculating your TDEE along with exercise calories.
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