- 27 Apr 2022
- 2 Minutes to read
Deduct energy (calories or kilojoules) and macros when you log exercise
- Updated on 27 Apr 2022
- 2 Minutes to read
Carb Manager usually calculates your total daily energy expenditure (TDEE) based on the activity level and biographical information in your profile. If you consistently log exercise in Carb Manager, Carb Manager can automatically deduct energy (calories or kilojoules), or deduct energy and macros, from your daily totals based on the energy burned from active exercise. This enables you to consume more energy and macros and still maintain your goals, although if you’re trying to lose weight, you may meet your weight loss goal faster if you don’t consume the extra energy burned from active exercise.
To automatically deduct energy, or energy and macros, when you log exercise, complete these steps.
- Go to Settings.
- In My Settings, select App Settings.
- In the Macros Settings section, turn on Enable Calories/Kilojoules Burned Deduction.
- Optional: If you also want to deduct macros, turn on Enable Macros Burned Deduction.Note: The Enable Macros Burned Deduction setting appears only after you turn on Enable Calories/Kilojoules Burned Deduction.
- If you turned on Enable Calories/Kilojoules Burned Deduction, see Update your activity level and verify that your activity level matches your daily lifestyle and your intention to log exercise in Carb Manager. If you previously set a high activity level because you exercise and your daily activity primarily consists of exercise that you intend to log in Carb Manager, then change your activity level to Sedentary to ensure Carb Manager doesn’t count the energy that you burn twice.
- If you turned on Enable Calories/Kilojoules Burned Deduction, Carb Manager allocates your total energy (calories or kilojoules) burned to your macro goals based on your diet ratio goal. If you've set a Keto goal, your macros burned deduction will be calculated as 5% from carbohydrates, 25% from protein, and 70% from fat goals for the day.
How Carb Manager calculates your macros deduction
Carb Manager automatically calculates your macros deduction based on your energy burned and diet ratio goal. In this example, we use the ratios of a Keto diet. The Keto diet ratios are 5% carbs, 25% protein, and 70% fat. If you burned 200 calories (or 837 kj) from exercise:
200 calories (or 837 kj) multiplied by 0.05 equals 10 calories (42 kj) from net carbs
200 calories (or 837 kj) multiplied by 0.25 equals 50 calories (210 kj) from protein
200 calories (or 837 kj) multiplied by 0.70 equals 140 calories (586 kj) from fats
Using the 4:4:9 method, we know that net carbs and protein equal 4 calories per gram and fats equals 9 calories per gram, so we arrive at the macros goals like this:
10 calories (42 kj) from net carbs divided by 4 calories (16.736 kj) equals 2.5g net carbs
50 calories (210 kj) from protein divided by 4 calories (16.736 kj) equals 12.5g protein
140 calories (586 kj) from fat divided by 9 calories (37.656 kj) equals 15.6g fat
Carb Manager uses Atwater’s general energy factors, known as the 4:4:9 method, to calculate the number of calories per gram of each macronutrient. To read more, please see Calculating calories or kilojoules for macronutrients.