How to Exercise Above Baseline in Cronometer for Optimal Tracking

January 4, 2026 •

5 min read

The majority of Cronometer users start with a static 'Sedentary' baseline, which estimates daily energy expenditure without exercise. This guide explains the precise methods you can use to accurately log and track when you exercise above baseline in Cronometer, ensuring your nutritional targets are adjusted correctly for maximum efficiency.

Quick Summary

Accurately log workouts in Cronometer by setting a lower baseline activity level and manually adding specific exercises. For the most precise data, link a fitness tracker and activate the 'Add Expenditure Above Baseline' setting to reflect your true energy output. This ensures extra calories burned are properly accounted for without double-counting, giving you a dynamic and accurate daily energy target. Adjust effort levels and durations for precise calorie estimates.

Key Points

Start with a low baseline: Set your baseline activity level to 'Sedentary' or 'None' to avoid double-counting calories when you log exercise.
Manually log workouts: Use the 'Add Exercise' function to log intentional physical activity, specifying the duration and effort level.
Use a fitness tracker: Syncing a wearable device automates the process and provides the most accurate, real-time data for both structured and unstructured activity.
Enable 'Expenditure Above Baseline': Turn on this advanced setting so your daily calorie budget increases in response to your logged exercise.
Ensure accurate calorie updates: Cronometer automatically adjusts your baseline downward for the time you spend exercising, ensuring your total daily expenditure remains accurate and isn't overestimated.
Adjust effort levels for precision: For manual entries, be specific with the effort level, as Cronometer uses this to estimate calorie burn based on MET values.
Understand the energy components: Recognize that your total daily expenditure is composed of your BMR, baseline activity, and exercise, which allows for more informed tracking.

Understanding Cronometer's Energy Expenditure

Before you can effectively track exercise above your baseline, you need to understand how Cronometer calculates your total daily energy expenditure (TDEE). Your TDEE is not a static number; it is a dynamic figure comprised of several components:

Basal Metabolic Rate (BMR): The energy your body burns at complete rest to maintain vital functions, calculated using the Mifflin-St Jeor equation.
Baseline Activity: The calories you burn from general daily activities like walking around the office, cooking, or running errands. Cronometer's activity level settings (Sedentary, Lightly Active, etc.) determine this.
Exercise: Calories burned during planned, structured physical activity.
Tracker Activity: General, non-structured movement imported from a synced device, like steps throughout the day.
Thermic Effect of Food (TEF): A small amount of energy burned during the digestion of food.

The key to accurately logging exercise above your baseline is to prevent double-counting. If you set your baseline activity to 'Lightly Active' and then manually log a walk, you'll be crediting yourself twice for the same activity. The solution is to set your baseline to a lower level, like 'Sedentary,' and then add all extra activity on top of it. This ensures your baseline represents your lowest-activity days, and any additional movement is an extra credit.

Method 1: Manual Exercise Logging

The most straightforward way to add extra expenditure is by manually logging your workouts directly in the app. This method is ideal for those who prefer to track specific workout sessions and don't use a fitness tracker.

How to manually add an exercise

Navigate to your Diary: Open Cronometer and go to your daily diary view.
Tap the '+' button: Find and tap the orange '+' button, typically located at the bottom of the screen.
Select 'Add Exercise': This will open the exercise search screen.
Find or create your exercise:
- Search: Type the name of the exercise (e.g., 'running,' 'weight lifting') into the search bar.
- Browse: Tap 'Browse all' to see a list of exercises by category.
- Custom Exercise: If you can't find your specific activity, tap '+ Custom Exercise' to create your own with custom calorie values.
Enter details: Select the exercise and enter the duration and effort level. Cronometer uses metabolic equivalent of task (MET) values to estimate your calorie burn based on your biometrics.
Add to diary: Tap 'Add to Diary' to log the activity.

Best practice for manual logging

To use this method effectively, set your Baseline Activity Level to 'Sedentary' in your profile settings. This way, your daily energy estimate is for a non-exercise day. When you manually add a workout, Cronometer intelligently adjusts your baseline down to account for the time spent exercising, then adds your workout calories on top. This provides a more accurate daily total.

Method 2: Syncing with a Fitness Tracker

For the most accurate and seamless tracking, syncing a wearable device like a Garmin, Fitbit, or Apple Watch is the best option. This automates the process and uses real-time data.

How to sync a fitness tracker

Navigate to Integrations: Go to More > Settings > Integrations.
Select your device: Tap on your device's logo (e.g., Garmin, Fitbit) and follow the on-screen prompts to connect your account.
Adjust activity settings: Go to More > Targets > Energy Expenditure. Set your Baseline Activity Level to 'None' or ensure the 'replace with imported activity' box is checked. This prevents Cronometer from adding its own baseline calories on top of your tracker's data, which is already comprehensive.

The 'Add Expenditure Above Baseline' setting

This advanced setting is crucial for understanding how to exercise above baseline in Cronometer. Located under More > Targets + Profile > Advanced Settings, this feature adds any energy burned above your set baseline to your daily energy target. When enabled, your daily calorie budget increases as you exercise, allowing for a more dynamic and responsive energy target that reflects your actual daily output.

Comparison of Tracking Methods


Feature	Manual Entry	Fitness Tracker Integration
Accuracy	Good, if effort is estimated correctly; relies on standardized MET values.	Very high, especially with heart-rate data and constant wear.
Convenience	Low; requires conscious effort to log each workout.	High; activity is imported automatically in real-time.
Effort Level	Must be selected manually from a predefined list.	Often automatically detected or provides more detailed intensity metrics.
Baseline Adjustment	App manually calculates and adjusts baseline time based on exercise duration.	Tracker data automatically replaces baseline activity throughout the day.
Recommended Activity Setting	Sedentary	None or checkbox to replace baseline with imported activity.

Choosing the right method for you

Your choice of tracking method depends on your lifestyle and your fitness goals. For those who do the same workout consistently and want a simple log, manual entry with a Sedentary baseline is sufficient. For athletes, or those with highly variable daily activity, a synced fitness tracker provides the most precise data. The 'Add Expenditure Above Baseline' toggle is a key setting for anyone whose caloric needs fluctuate significantly due to exercise.

Conclusion

To correctly exercise above baseline in Cronometer, the most effective strategy is a two-pronged approach: set your baseline activity low and log all intentional exercise separately. Whether you choose manual logging for occasional workouts or a synced fitness tracker for constant, accurate data, understanding how Cronometer adjusts your TDEE is vital. By leveraging the 'Add Expenditure Above Baseline' feature, you ensure your calorie targets are dynamic and truly reflect your increased energy demands. This practice prevents double-counting and provides the most precise data for achieving your health and fitness goals.

Key takeaways

Set a low baseline: Use 'Sedentary' or 'None' for your baseline activity level to avoid double-counting exercise calories.
Log all intentional exercise: Manually add or sync every workout to ensure your increased energy expenditure is accurately tracked.
Link a fitness tracker: Syncing a wearable device provides the most automatic and accurate data for daily movement and workouts.
Use the 'Add Expenditure Above Baseline' setting: Enable this advanced setting to have your daily energy target increase as you burn more calories through exercise.
Prevent double-counting: When you log exercise, Cronometer intelligently reduces your baseline activity time to prevent overestimating your total calorie burn.
Use the correct setting for your method: If manually logging, use 'Sedentary' baseline. If using a synced device, use 'None'.
Check the advanced settings: The 'Add Expenditure Above Baseline' toggle is the specific setting that ensures exercise is treated as a separate, additional expenditure.

Frequently Asked Questions

Your baseline activity is an estimate of the calories you burn from general, daily movement like walking around the house. Logged exercise accounts for the specific, intentional physical activity, like a workout session, that is burned in addition to your baseline.

When you log exercise, Cronometer subtracts the estimated calories for the time spent exercising from your baseline activity. This ensures you are not credited for your normal daily movement during the time you were doing your workout.

The most accurate approach is to set your baseline activity level to 'Sedentary.' This establishes a low, consistent baseline, and any exercise you manually log will be added on top of it as additional expenditure.

Yes, if you sync a fitness tracker that provides general activity data throughout the day, setting your baseline to 'None' is often best. This prevents any double-counting, as your tracker's data will be used to calculate your full day's movement.

This is an advanced setting that, when enabled, increases your daily calorie target based on the extra energy you burn from logged exercise and other tracked activities above your baseline. It provides a dynamic daily calorie goal.

Yes. If your tracker only captures specific exercises, you can manually log others. Just ensure your activity level is set appropriately (e.g., 'None' if your tracker imports general activity) to prevent double-counting.

You can find this setting by navigating to More > Targets + Profile > Advanced Settings within the Cronometer app or website.