Help understanding "Settings/Energy Burned" section

I am having dificulty understanding a couple of the settings.
Under the tab for targets and prifiles - Energy Burned; it askes BMR, Activity level and allows you to check boxes for "Include Exercises andThermic Effect of Foods"
I don't know what to do here, but notice that it makes a BIG difference, whether or not those boxes ar checked.
I am Adding exersizes into my daily journal (Like fast walking, and medium circut training). I have checked my activity level as "Lightly Active" (excluding what I do at the gym).
How am I suposed to know what to do with these boxes?

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