How Exercise and Step Count Affect Your Weight Loss Zone

Overview

Exercise and step tracking can impact your daily calorie target. Noom adjusts your Weight Loss Zone to reflect half the calories you burn through activity—giving you the flexibility to eat more while staying on track.

What to Know

• Exercise is optional for weight loss but encouraged for overall health.
• When you log exercise or steps, Noom adds half the calories burned back to your daily calorie target.This helps prevent overcompensating with food and keeps you in a healthy calorie deficit.
• If you’re using an iOS or Android device, your daily step goal starts at 2,000 steps and will adjust automatically based on your activity.

What to Do

Log Exercise 

If the Get Your Steps In card is on your home screen:

1. Open the Noom app and tap Get Your Steps In.
2. Tap + Log Movement.
3. Select an activity, enter the details, and tap Log Exercise. In the example below, we selected Walking for both iOS and Android.

iOS Experience:

Android Experience:

If the Move card is not on your home screen:

1. Tap Track More Habits > Move.
2. Tap Start movement tracking now > Select + Log Movement.
3. Choose your activity, adjust inputs (duration, distance, etc.), and tap Log Exercise.

Edit or Delete a Logged Exercise 

To edit:

1. Go to the correct day using the back arrow near the top of the screen.
2. Tap the Get your steps in card or go to Track More Habits > Move.
3. Tap the exercise you want to change.
4. Edit the details and tap Update.

To delete:

1. Follow the same steps to find the exercise.
2. Tap Delete, then confirm.

⚠️ Note: You can only edit or delete exercises logged manually in the Noom app. If the data came from another app, you’ll need to make changes there.

Adjust Your Step Goal 

1. Tap the Get your steps in task card on the home screen.
   • If it’s not pinned, tap Track More Habits > Move.
2. Tap Steps to adjust the goal.

On Android, tap the three dots in the top right corner of the screen to adjust your step goal.

Need to Know More?

Q: How is my exercise calorie burn calculated?
A: Noom calculates calorie burn based on the exercise type and the intensity level you select. Intensity can be estimated using perceived effort or your heart rate.

Q: Why doesn’t Noom give back all the calories I burn?
A: Research shows that people often eat more than they burn after exercising. To keep you in a sustainable deficit, Noom adds back only half of your exercise and step calories.

Q: Can I still lose weight without exercising?
A: Yes. Exercise is encouraged, but not required. Noom is designed to help you build lasting habits around eating, mindset, and movement—whether you work out or not.