Apply activity factors to metabolic rate.
Basal metabolic rate is what the body spends at complete rest, typically sixty to seventy percent of total daily energy use. Multiplying it by an activity factor between 1.2 and 1.9 scales it up to total daily expenditure, absorbing the thermic effect of food and non-exercise movement. Deliberate training is added separately here so a rest day and a long-session day can be compared without changing the factor.
Total daily energy expenditure
TDEE = BMR x activity factor + deliberate exercise burn
Energy above basal
Above basal = TDEE - BMR
Educational estimate only. Not medical advice — discuss results with a qualified clinician before changing treatment, medication or exercise.
No — that double counts. Either pick the factor matching your weekly training and leave the extra burn at zero, or choose sedentary and add each day's session explicitly.
They carry roughly a ten to twenty percent error for an individual because non-exercise movement varies enormously. Use the estimate as a starting point and adjust from two to three weeks of real weight data.