How to Use the Exercise Log

Exercise burns calories — but how many, exactly? The Exercise Log estimates the burn for your workouts and keeps a history of your training, so activity stops being a guess.

Step 1: Pick your activity

Choose from common activities: walking, running, cycling, swimming, gym sessions, cricket, football, and more. Pick the closest match — "brisk walking" vs. "casual walking" matters more than finding the perfect label.

Step 2: Enter duration and intensity

Add how long you trained. The calorie estimate uses your body weight (from your profile) and the activity's intensity — heavier people burn more for the same workout, which the math accounts for automatically.

Step 3: See it against your calorie budget

Burned 300 kcal on an evening walk? That is 300 kcal added to your daily expenditure. Many people use this in one of two ways: eat back half of exercise calories on training days, or treat them as a bonus deficit for faster fat loss. Either works — just be consistent. (Not sure what your daily target should be? Calculate your TDEE first.)

Step 4: Track the habit, not just the burn

The real value is the history: weeks of logged workouts reveal whether you are actually training 4x/week or just planning to. Review monthly — consistency in the log usually matches consistency on the scale.