SparkPeople's proprietary software uses a 10-step process to calculate your calorie needs for weight management. If you are new to the site or have not changed your exercise settings, our program assumes that you exercise three times per week for 30 minutes. That activity is built in to your calorie range, as is a daily activity factor: the number of calories you burn by performing normal tasks of living each day, such as walking around, standing, sewing, light housework, cooking, light carpentry, doing laundry, shopping with a light load, child care, washing dishes and more.
In addition to planned workouts, some individuals have extremely active lifestyles or physically demanding jobs. For these individuals, the easiest way to account for this added activity is to wear a pedometer and increase your calorie range accordingly. www.sparkpeople.com/community/ask_the_expe
Here is a helpful article to help you find that time for exercise in addition to your active job.
10 Ways to Find Time for Exercise
Busting the #1 Exercise Excuse: Lack of Time www.sparkpeople.com/resource/fitness_artic