Calorie Deficit

For real this time it's an easy question I just don't know what to search for.

Let's say I'm trying to do the math by myself and I have my BMR calculated plus one with a sedentary activity modifier. When I figure out how many calories were burned with a certain activity duration, how many calories do I SUBTRACT from the BMR number?

Without knowing my true lean muscle mass percentage, I calculated using the HB formula. My BMR is 1,885.91. With a Sedentary multilplier, it is 2,263.092. Now, lets say I play hockey for a whole hour (like I did last night) to max effort. According to the CalorieKing calculator, that activity burns 693 calories.

However, if I'm not mistaken don't I have to subtract what I WOULD BE burning otherwise? In other words, the total wouldn't be 2956 right?

Would I calculate avg calories burned per hour of the day (2,263 / 24 ?) and subtract that hour from the hour I exercised?

Just making sure, dont wanna screw this up.. gotta get these deficits right! : )

Yep, you'd calculate your average burn for that hour without exercise, and replace that with the burn during exercise. So your equation would be (CaloriesPerHourWithExercise-CaloriesPerHourN oExercise=)Total extra calories burnt during exercise.

 CC already does the math for you when you enter your calorie burn and time manually or you add x minutes of an exercise at y intensity.

Original Post by melkor:

Yep, you'd calculate your average burn for that hour without exercise, and replace that with the burn during exercise. So your equation would be (CaloriesPerHourWithExercise-CaloriesPerHourN oExercise=)Total extra calories burnt during exercise.

 CC already does the math for you when you enter your calorie burn and time manually or you add x minutes of an exercise at y intensity.

I know, I was just interested in the math behind it ^_^ Thanks.

I could never figure out what to put as my hockey time for the counter... like my games are an hour..  but I'm obviously not on the ice for that whole time. I know my heartrate is somewhat elevated on the bench, but not as high as when on the ice.

I keep meaning to wear my heart rate monitor for a game and see what it actually says.. but I keep forgetting to take it!

Original Post by djkitten:

I could never figure out what to put as my hockey time for the counter... like my games are an hour..  but I'm obviously not on the ice for that whole time. I know my heartrate is somewhat elevated on the bench, but not as high as when on the ice.

I keep meaning to wear my heart rate monitor for a game and see what it actually says.. but I keep forgetting to take it!

When we play post-practice scrims, we all stay on the ice for about 30 minutes straight.