The standard convention for calculating exercise calories is to include your underlying metabolism as well.
While this double count can become an issue if you are logging several hours of activity, for shorter periods of exercise, it is pretty insignificant and can pretty much be ignored.
And if you are talking figures of 280 calories, I am assuming that you are working out for 40 minutes or less.
For daily non-exercise activities, the general estimate is around 20% in addition to your metabolism for a sedentary lifestyle. Those with physically active jobs might burn 30-40%, while jobs that are really physically demanding (eg. construction) may burn 40-60%.
I might add that all these calorie figures are estimates only, and while it is definitely useful to have an idea of overall calories burned and consumed, it can be easy to fall into the trap of false precision by focussing on very small changes in calories.
You may want to look through the My Reports section (under My Trackers in the top LH corner) for reports that list your overall calorie burn and consumption.
Fitness Minutes: (4,730)
33 7/15/13 4:37 P
My workouts are usually 45 minutes, but since I'm quite bigger than average I think I'm burning a lot more than the regular person just by living (Spark says my BMR is 2267 at a sedentary rate, but I can't just simply use it as an average because that includes 8 hours of sleep and would lower the actual value)
There is going to be some "double-counting" involved when you track your workouts, since you would have burned some of those calories just by living if you weren't exercising during that period of time. But for the average person and the average workout, the number is going to be pretty small and not really enough to worry about in the grand scheme of things.
How long are your workouts?
Fitness Minutes: (4,730)
33 7/15/13 2:16 P
I'm using a heart rate monitor to gauge my workout calories, but I'm guessing the readings show general calories burned during that activity, not how many extra calories I'm burning. Say I'm aiming to burn 200 extra calories, how do I calculate how much I need to exercise in order to do so? To make it more clear: if I burn an average of 80 calories when I'm not exercising, and heart rate monitor shows 280, do I log 280 or 200? and how do I know how much I'm burning during regular day to day activities to subtract it? Is there an equation for that?
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