Stop overestimating your activities. Folks tend to exaggerate the amount of activity they do. For instance just going to the gym and hanging out with friends does not count as exercise. If you were on the treadmill for 10 minutes and spent the next 15 watching your friend apply makeup to her eyes. It means you spent 10 minutes of your total gym time exercising not 25 minutes. If you walk for 5 minutes to the salon and spent 20 minutes in the chair getting pampered and walked back. Then you spent 10 minutes walking not 40 minutes. Keep an accurate account of your activity schedule to know the calories burned.