Alright, let's uh, let's walk through how to track your exercise and My Fitness Pal. Now, if you want your calories for the day to be totally accurate, you're going to want to track your exercise in addition to tracking your food, because if you did a decent amount of exercise, then that could that could be worth a couple hundred calories or more and you want to, you want to make sure you're accounting for that. So you're getting credit. So the way to track exercises, you just click on this exercise link right here. And that takes you to it's a similar type of format to when you're tracking your food. You have different categories, like breakfast, lunch, or dinner for exercise, you have two categories, you can either enter a cardiovascular exercise or strength training exercise.

Now, the key thing that keep in mind here is that if you want to get credit for the calories burned from exercise, you're going to want to enter everything is a cardiovascular exercise. So entering stuff is strength training, even if what you were doing was actually Strength training so maybe you had a weightlifting session you can enter it under strength training here. But in order to get credit for the calories burned you're gonna have to enter it as a cardiovascular exercise so that's that's just one thing that's really important that a lot of people miss but so so let's go through that example here you click Add exercise similarly to the food and you can search the exercise database just like the you search the food database by name. So let's say you did weight weightlifting so I guess there's no results for let's say strength training.

Okay, so there it is strength training, weightlifting, just click on that. Let's say you did it for 30 minutes and, and once you type in a time, it'll automatically fill in the calories burn for you there. So now you're getting credit for it. 30 minutes of weightlifting and you just click Add exercise. Now maybe you also went for a run or something. So let's say running was another exercise you did, you would search for that.

And there are all your options, you have a lot of different options for running depending on how fast your pace was. So let's say you did a 10 minute per mile pace, so about six miles per hour and you ran for 45 minutes 612 calories burned. So that's, that's quite a that's quite a lot there. So you definitely want to make sure if you're doing a lot of cardio activity, especially like running for long distances, you're you're entering it into My Fitness Pal, so you're getting credit for it. And if you have an app or activity tracker like a Fitbit or something, you can sync it up with My Fitness Pal and it'll it'll automatically do this for you. So you don't have to worry about it.

But if you don't, you want to make sure you're entering it here. So you click Add exercise. And there it is, you're in addition to the 30 minutes of strength training your 45 minutes of running in total, your hundred and 22 calories from from weightlifting plus 612. from running, you burn 734 for the day, which is it's a decent amount. So you're probably not going to do that much exercise every day. But the point is, you want to make sure you're you're accounting for it because over the course of the week, it could add up to quite a few like maybe 1000 calories or more. So once you've entered all your exercise and if you if you were to go back to your home screen, it would be there in your daily summary.

So it'll show up in a minute here. There it is. So your target for if you did no exercise was 1600 and 70 calories right? But now that you've you've done 734 calories worth of exercise It's it's actually increased the amount of calories you have remaining. So if you did no exercise, it would just be the 1617 minus the 1327 would be that you've already eaten in food would be how much how many calories you had left. But since you've added 734 calories of exercise, you have that many more calories remaining so you could eat almost a whole nother meal if you wanted to, and still be on track to hit your your daily numbers.

So so that's the importance of, of tracking your exercise. It's really easy to do just like just like it was with your food. All you got to do is search for your activity. At your time, it'll calculate the calories for you and then just record it and it'll be there in your summary.