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Metabolism is a continuous process that occurs in your body even while you are immobile, such as while sleeping or working at your desk. During exercise, however, the rate of ATP creation increases to support your muscles (which are working harder than usual), regulate your body temperature, and maintain your elevated heart rate and breathing, according to Dr. Buckingham. You burn more calories when you make more ATP.
According to the Centers for Disease Control and Prevention (CDC), moderate-intensity activity such as strolling, golfing, and leisurely cycling burns around 300 calories per hour for a 154-pound person. After an hour of intensive exercise such as jogging, swimming, or circuit weight training, the same person would burn between 440 and 590 calories. You can use a free Physical Activity Calorie Counter to get a more exact estimate of how many calories you burn during a specific activity by entering your weight, the type of exercise, and the time.
You should eat around the same number of calories as you burn each day to maintain your current weight and energy levels. This happens naturally for most people who aren't top athletes, without you needing to actively add more food to your day. That means there's probably no need to increase your calories if you're simply doing moderate-intensity exercise a few times per week, which burns roughly 300 calories per hour. According to a previous study, if you exercise at a high intensity (running, circuit training, HIIT), which burns more than 500 calories per hour, your ghrelin levels can be decreased thereafter.
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