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.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0