Exercise Calories

TDEE = Total daily energy expenditure.
This is calories burned from day to day activities and from exercise.

If you eat at a 25% deficit, and then eat back your exercise calories, you eliminated any weight loss for the week.

Recommendation:
Figure out your TDEE for the week
Figure out what you plan on eating per day
Determine the difference (total caloric defict for the week)

If you eat back some of the deficit you can still lose weight, albeit not as quickly.

I have mine set to sedentary and 2lb a week loss. So to maintain i need 2340 a day, it sets me to 1340 to make the 7000 calories a week deficit. I have been doing that since January and eating back almost all my exercise calories every day. On Sunday for example i consumed 2907 calories gross, but netted 1237 as i did loads of walking. I have been doing this since January and have last 2.5 stone in weight. So it is possible to lose weight and eat back your exercise calories. Just make sure you accurate with exercise, don't over estimate.

On the app you have a weekly view, so if i have a party at the weekend i try to net under by about 200 calories each day then it slowly builds up at the bottom of that weekly view and use them if needed.

TDEE = Total daily energy expenditure.
This is calories burned from day to day activities and from exercise.

If you eat at a 25% deficit, and then eat back your exercise calories, you eliminated any weight loss for the week.

Recommendation:
Figure out your TDEE for the week
Figure out what you plan on eating per day
Determine the difference (total caloric defict for the week)

If you eat back some of the deficit you can still lose weight, albeit not as quickly.

The problem is, I am unemployed, so I can go from a day where I'm running around from one interview to another to a day where I barely get out of bed. My TDEE varies so much from day to day, so I'm not sure how well I can trust that.

Besides, say I decide to calculate my TDEE based on sitting on my butt all day. What if I end up going hiking on Sunday? I'm going to be burning more calories than my calculated TDEE.

Then determine your BMR. Add to it the calories you burned for the day by walking or exercising. That's your total burn for that one day, eat less than that amount. All the calories over your BMR can be considered "eating back" exercise cals. As long as you don't eat them all back, you'll still be at a deficit and by extenstion still lose weight.