When calculating the calories I've burned in one day, do I:

1) add my exercise on top of my BMR (e.g. 2,400 + 1,000), or

2) add the exercise to my BMR minus the time I was exercising, let's say two hours and assume my BMR gets rid of 100 calories/hour (e.g. (2,400-200) + 1,000).


Or, phrased another way: Let's say I burn 100 calories/hour normally throughout the day for 22 hours, and 500 calories/hour when exercising for two hours. Should I count all 24 hours of BMR plus exercising, or 22 hours BMR plus exercising?



I can't put this into words well, but hopefully you all understand what I'm getting at. Thanks.

It depends if the cal/hr number you got included BMR or not. Where are you getting the number?

Option #2 .... if you want to lose weight, always estimate the amount of calories you burn on the low side.

over estimate the intake and under estimate the out take. the golden rule of weight loss.

and we need more info on how you calculated your BMR in order to help. later.

I'm just using the FitDay BMR. I set it to the second lowest one, which is the most true.

By the way, I'm not looking to lose weight, really (maybe a pound or two, but I think that'll come off as training/racing increases in the next few months and I have little caloric deficits due to just being full). My goal is to just maintain.