Everything I’ve seen and read says exercise won’t actually change how many calories you burn in a day. It’s still super healthy to do, but does not replace a calorie deficit.
Your anecdote seems to support that. You burned up all your blood sugar by biking 10 miles and then almost passed out. So now you’re just going to laze around for hours burning fewer calories than you would have during that time had you not exercised.
I’ve dieted before and always embraced the “eat your exercise calories” idea. Exercise is good for your body, but any calories spent doing it should be eaten as extra food outside of your normal calorie goals.
Jewel of Open?