I Tested Apple Watch's Calorie Burn (vs Sports Lab)

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Apple Watch, Garmin, WHOOP, and Oura Ring's calorie burn versus a metabolic test at a sports lab in New York City (HSS and Elevate Performance). How accurate are my calorie burn data on fitness trackers in comparison to these sport science labs?
** Watch More Videos **
I Tested Apple Watch's VO₂ Max (vs Sports Lab): • I Tested Apple Watch's...
I Tested this Apple Watch Body Fat Scale (vs DEXA Scan): • I Tested this Apple Wa...
What's On My Apple Watch 2023 (Health & Fitness): • What's On My Apple Wat...
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** Timecodes **
00:00 - I Tested Apple Watch's Calorie Burn (vs Sports Lab)
00:19 - Running Test 1
01:25 - AIM7 Article on Wearable
02:43 - Running Test 2
03:30 - BetterHelp
04:56 - Stanford Study on Calories Burned
05:28 - Cycling Test 3
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[@ShervinShares]

If you’re struggling, consider therapy with our sponsor BetterHelp. Click betterhelp.com/shervin for a 10% discount on your first month of therapy with a licensed professional specific to your needs. ** Watch More Videos ** I Tested Apple Watch's VO₂ Max (vs Sports Lab): kzbin.info/www/bejne/aWG0hnagncSEbpI I Tested this Apple Watch Body Fat Scale (vs DEXA Scan): kzbin.info/www/bejne/p3uuoXyHm7qcnZI What's On My Apple Watch 2023 (Health & Fitness): kzbin.info/www/bejne/jnaonJmmrNytj5Y

[@PhilBot4OOO]

Shervin! Quality content as usual! I'm stalking the internet for the best deal on a does everything fitness watch. Training for a triathlon and want something to aid in run pacing, hr tracking, switching between sports easily. Looking for value but there's just so many frickin choices. Tell me what to get and why please! Money is not a big deal but I don't like wasting it on stuff I don't need either! I'm subbed ❤

[@protongenius701]

If you did a test while walking that would have been awesome. Walking would give you a good baseline. You really can't mess up tracking walking.

[@sanketyadav1857]

Please also do it with samsung I want to which is better I have series 8 and my friend watch 4 classic which is better

[@becomingresilientwithJustin]

Literally have been trying to find a video that does exactly this! Why aren't there more videos doing this? It's crazy, I was curious which would be more accurate

[@ShervinShares]

hopefully this will inspire more videos like this!

[@dn8300]

On multiple times I’ve been looking for a video on a specific health topic and 5 out of 6 times Shervin did it!

[@Dev-Austin]

I recommend watching "Quantified Scientist", he tests these regularly

[@becomingresilientwithJustin]

@@Dev-Austin he doesn't test calorie tracker accuracy. I watch him too.

[@Dev-Austin]

@neuroresilience true, I stand corrected.

[@ThanksYep]

The average of the four wearables was actually really close to the actual calories burned.

[@BilalNadeem1]

So…. Wear all??

[@ShervinShares]

More wearables the better 😂

[@nicolasotarolaquiroz6055]

the comment I was looking for

[@TheHeadincharge]

This makes sense actually based off the error range of these devices. Additionally, it is probable that if you were to add up all of your workouts from the week and compare actual calories burned to device calories,any of these devices would be pretty close (except Apple Watch which seems to be heavily biased in one direction).

[@KeCasgrimola]

if you’re goal is to lose weight the priority is not to overestimate expenditure. So just take half the number it says you burned! Worst case scenario you get a slight bonus deficit which will help balance the innacurate calorie labels of products. You shouldn’t expect to burn a lot of calories in the gym anyways, calorie management is the main way you lose weight.

[@warpig6349]

I still rely on my Apple Watch, whether close to accurate or not I went from 230lbs in late February and to 148lbs now in September. I’ve been pretty happy with what my watch has been tracking so far

[@Eatsuk33]

Wow, congratulations on your transformation, I've had a similar transformation and I had lost about 40 pounds, the problem you'll face now is your body will try to get that weight back by making you binge eat, have a high protein diet so you don't feel much hungry and stay this weight until your bodyfat genetic setpoint lowers down to 150lbs

[@martinblazek1090]

⁠​⁠​⁠​⁠@@Eatsuk33how long does it take until my bodyfat genetic setpoint to lower to the weight I want to maintain?

[@rikazrameez7647]

How so fast? so much?

[@Eatsuk33]

​@@martinblazek1090 I don't really know, but I'll say a year or so after that you'll not crave so many calories

[@Gary-vx7gp]

​@@Eatsuk33iv had this exact problem. I proper struggle with it.

[@shubham_srt]

just started watching this video, already want to comment thanks for this, it has been a question in my head too for a long time!

[@notthatserious480]

I’m on a cut right now and I use a calories tracker app. But I always leave an extra 300 cals on the table after each week to account for caloric discrepancies in nutrition labels and calorie expenditure 👍

[@matthewbell1417]

Shervin goes so hard to make sure his videos are rigorous and transparent - he's an absolute G

[@jabeshraja]

Thanks needed this info

[@certifiedalchemist]

I love this dude. Going through all this hassle to provided valuable information. Keep it up my man, you are doing great!

[@ShervinShares]

Thank you!! Means a ton

[@criskyro]

Thank you for the valuable knowledge!

[@nitrorn1496]

Fantastic video. Thank you for doing this!

[@JayRock_2019]

I’ve usually always take my calories burned with a grain of salt, I just love tracking workouts in general to see trends in my activity and focus on areas I can improve. I love being able to see my paces on long runs, HR is definitely something I wish was more accurate though without having to buy a chest strap.

[@matildarx]

Very interesting video. Quick,short and effective! No useless talking. Keep up the good work! 👍🏼

[@davidoutside]

Bro this is a good ass channel. Thank you for these experiments and shared results/data.

[@salihsalih6980]

You've earned a new sub! Appreciate the work!

[@vampgala]

Amazing video! Exactly what I needed

[@kylek29]

I've noticed the difference in calorie algorithms myself, each brand has its own set of values -- Fitbit tends to be on the "low side" (compared to other devices, not a lab) when estimating calories, and a lot of that seems to come from their look-up table where they use the exercise assigned (e.g. Ice Hockey has a different value than Power Walking) to adjust the rate of burn. Garmin skews higher and aligns with things like Wahoo and Polar. One thing I'm not positive about, but I suspect Fitbit's algorithm might be EXCESS calories you burned over basal metabolic rate, whereas some of the others appear to be cumulative. When you subtract your expected BMR from some of the higher ones, they tend to align with Fitbit. Best approach? Use this as a "relative" metric. If the watch says you burned +1000 calories above average, you were probably more active than usual .. or operating a jackhammer (tends to throw them off).

[@matthewmatzner4930]

This is an astute comment and quite frankly the biggest component to this whole topic that was woefully missing in the video. I’ve been religiously using an Apple Watch since it first came out which was right before graduate school for me and I’ve observed many different things with it and other watches. I’m an exercise physiologist and a dietitian so I have a deeper background with this topic than most and I’ve came to some determinations that this video did as well when discussing it with experts but he missed some things. The equations are either poor, don’t use weight, VO2 max, etc. so they’re not going to be calibrated to each person, that’s a HUGE flaw. Also, these watches sometimes use “active” calories or “total” calories like apple who tells you what the different totals are whereas some do this but give you the “active” calories only which makes it much lower than the total calories. There’s no such thing as “active” calories, that’s dumb and isn’t how things are done with exercise research. We just take some means of measure like oxygen intake/co2 output or heart rate and base our calculations off that and potentially your weight depending upon which variable we’re using. I use ACSM equations and others and just use the watch data to get a decent heart rate average for the duration of my workout and put it in cells of a spreadsheet and have a more accurate equation that uses my body weight, VO2, etc. to get much more precise measurements based upon MY BODY rather than whatever the watch is using to make its calculations. There’s error in all of this but my method uses my bodies variables at least to help better predict it though it’s never going to be as good as gas exchange measurements done in a lab as this video pointed out. Overall I think this video was great, but missed a few of those small things that some people don’t know about these different watches.

[@charleahar]

I had an experience with a treadmill run where my fitbit read my heartrate as 195-210 for over 15 minutes. I got a runner's high, so I pushed myself a bit, but I felt genuinely amazing after the workout. The heart rate reading and the experience just don't match up at all.

[@fran2911]

Thank you for everything you go through to provide these tests, I hope you realize how helpful you are :)

[@ShervinShares]

i'm honored, it's comments like yours that keep me going

[@Melanie716_BB]

Love this channel! Very entertaining and informative. Great take away statements! Also, if you do shift work, these wearable calculations particularly the sleep are even more off and unreliable. 🤷‍♀️

[@LionstrongAthletics]

I appreciate the effort to go through this 🎉

[@Jadelover123]

Now this is the kind of info I find helpful!! Thanks dude!

[@ShervinShares]

Glad it was helpful!

[@griffduncan]

You can still use the watch as a consistent barometer. I.e., at the start of my diet I was eating 2300 calories + whatever apple gave me from my daily workouts. I kept monitoring my weight and found 1900 calories + whatever weight loss my watch gives me is the sweet spot. I’ve lost 13 lbs in 2 months doing that

[@Duci1989]

Exactly! Did the same and went -8kg in about 8 months, but with a couple diet breaks. Now I notice I've stagnated for the last 3-4 weeks so I will just bump the base calories down by 200 (I was on 1800) and that should theoretically start moving the needle again, slowly.

[@kspavankrishna]

Great video. Thank you very much for making it.

[@howtodothings8415]

Your humor is the best. Subscribed!

[@gptty]

Thank you for the effort!

[@natea526]

Your videos are mind bogglingly good. Every video tops the previous. Hope you keep gaining subscribers you deserve it!

[@ShervinShares]

Just trying to get better!

[@wideopenmx850]

I noticed my garmin epix heart rate measurement would jump all over during workouts…probably due it moving around on my wrist too much or changes in angles doing push ups etc. I synced my Polar H10 chest strap to the watch and after doing that it was perfectly consistent throughout the whole workout. Having consistent heart rate data the whole workout is key for the watch to do it’s calculations correctly.

[@ShervinShares]

yes! and height + weight

[@chrismcneill100]

Awesome work mate!

[@svenlei]

thats really the video, i‘ve been looking for the last years. it‘s even better seeing it from you.

[@ShervinShares]

thank you!

[@harshilpandit4452]

This is the kind of stuff we need! Amazing work man.. keep it up! Is there a way to check accuracy of these watches while working out with weights?

[@_thewizardman]

Great vid mate. Would definitely be great to see the same tests with chest straps.

[@patrickw89]

Thank you for spending the money for us to provide important information! Shervin you are the best!

[@ShervinShares]

My pleasure!

[@PHNX0]

Shervin my man, great content as usual. Maybe you could add a URL to the Aim7 article?

[@rahul999rap]

Bro doing good work here. Ig it was great i encountered this video. Thanks for putting so much effort for this video. Genuine appreciations sir👍💪

[@mikesrandomchannel]

Great video. Another number that seems to be off is your subscriber count at just under 100K. How can that be, with this quality of content? 😮

[@sublimetulii23]

I lost 80 lbs in 8 months while wearing an Apple Watch Series 7 & learned quickly that the watch was inaccurate because I weighed myself in the morning & at night. I just now set my calorie goal to be 1,600 & know that I actually burn more like 1,200+ calories which is my true goal anyways. While I know it’s inaccurate, it still keeps me driven to reach that number, which has still made me healthier & more active & to be honest I’m completely ok with. Monitoring my sleep habits at least gives me some kinda data that I can go off of that I know when I had a good night’s sleep versus when I didn’t & has changed my sleeping habits to be better. I wish there were more accurate wearables, but for me it’s helped achieve my goals & live healthier so I can’t complain that much.

[@danceswithdumbells1561]

Great video! Almost 100k subs. Let’s go!

[@mpayne199]

Are the Apple Watch calories you displayed the “Active Calories” from the workout or “Total Calories”?

[@EvGBeats]

It looks like it’s total from this.

[@kristof46]

exactly. I am curious but I don't see any respond here

[@kate-ne]

I wondered about this too. I only pay attention to my active calories burned and not total calories. Apple Watch will also tell you that for certain workout types, you're going to be estimated to burn calories at the same rate as a walk (which is what climbing workout says which is what I do), so it's fair to say that those type of workouts are totally just estimates. Would also have been interested to see less cardio comparison and a strength-focused workout.

[@ldproc0]

Outstanding information. Thank you.

[@ShervinShares]

You bet!

[@rikadreamer]

I want to thank you so much for this information. I was using my Apple Watch to figure out how much I burn versus how much I eat to lose weight. I was always frustrated on why I wasn't losing. The answer was that Apple gave me a higher calorie burn rate versus the actual amount. I know people say never eat back your calories... But I love food. So I learned it's best if I take off my watch and focus on calories in. You've got yourself a new subscriber!

[@bahram_t]

not me thinking I ran enough to burn off all the chelow kabab i ate last night....keep it up Sherv! Your uploads have been great

[@iyanto_]

Respect, tysm bro..

[@kevwjin]

subscribed. good stuff!

[@bopevfx]

Just watched a couple of your videos loved them and subbed

[@Jburn92]

Great video! You answered a question I’ve had for a while. Subscribed!

[@AbnerMelendez-ol4zb]

I’m curious if you added your cadence/ step length and heart zones in the devices after going through one of the test to give the devices the best chance to track your runs.

[@michaellanger5671]

Good review. Thanks. I use Garmin but I almost never look at the calories 👍🏻

[@travelwithme409]

You’ve quickly become my favorite KZbinr! PLEASE don’t change your style when you grow, you do so great!

[@ShervinShares]

i'm honored, thank you!

[@matthiassventoest6800]

great video.., very curious about this.., I knew that the watches weren’t accurate, but to learn how much B they can vary is good to know

[@ShervinShares]

yup very fascinating!

[@abdallahmahmoud8642]

Really loved your video ❤❤❤

[@alextowle4510]

Your videos are consistently amazing. They have the quality of a channel with 10 - 50x the subs. Idk if that’s your goal, but you’re gonna get there if you just keep it up.

[@ShervinShares]

That's the plan!

[@LoKanExplore]

@@ShervinShares And you are growing sooooo fast !!

[@grindhardt]

great video. also funny to see how the lab techs still wore smart watches even though they know they are often inaccurate.

[@mehmetsoyyuz570]

Thanks brother, really like these videos.

[@ShervinShares]

Glad you like them!

[@markus6626]

Im 1 week trying to find a video like this, finally. In Portuguese is impossible to find!

[@jaredstrauss617]

On the cycling test did you have a power meter connected to the garmin?

[@patrick-_-_-U323]

Been watching the channel for a while and rewatching vids, you use the polar chest strap, id like to see you use the polar wearables

[@noelamoranto7939]

How do you not have 1 mil subs yet, you are quality

[@MosesMatsepane]

This was such an educational video.

[@ashwin598]

Your videos are very satisfying and interesting ❤️

[@tevitatuipulotu8287]

Dope as content. Love your work.

[@ShervinShares]

Thank you!!

[@cmill20cm]

@ShervinShares Did you use the active cal burned or total cal burned for your Apple Watch?

[@tobychanin]

I would love to see this with Apple watch and his polar H10 connected to see if this is more accurate? Or ways to maybe improve the accuracy of these devices

[@christiandavila2339]

Hello from Spain! Amazing videos!!! Congrats. I saw in workout you have edited a training for KickBoxing. I do Boxing and I struggle how to measure since during sparring i do not use Apple Watch it incase I break it. is there any possibility to track with a band? or that data is not exported into Apple watch? Cheers!! :)

[@11hilas]

For everyone who dont know: You have to adjust for example your weight in the health app. Because the apple watch literally will need it to calculate the calories you burned correctly. So just adjust every week your weight in the app. (

[@tauraaaaaaaaaaaaaaaaaaaaaaaaaa]

I was so close to purchasing a FitBit purely for seeing my caloric expenditure. Im staying far away from that stuff now.

[@Sergygo]

How does this compare to a HRM chest strap? And how much more accurate are they?

[@matthewdarragh9569]

Great video! Thanks! I wanted this information for ages! 🙌 You said that depending on how you wear the watch depends on how accurate it is but I was wondering how accurate the Apple Watch or other wearables would be with the polar heart rate monitor!

[@pdxdon]

Rob at the Quantified Scientist has a ton of videos where he tests various watches against a Polar heart rate monitor. Apple Watch tends to be more accurate than many of the others for various exercises like weight lifting, cycling and running, but as he points out, this is just on him, and the weight and size and how you position the watches on your wrist are some of the variables to take into account.

[@ShervinShares]

yes! you're not the only one - i'll have to test that in future videos

[@Samcheyanne]

This makes so much sense why my defecits were only slightly effective, also I wish everyone would stop promoting better help 😭 All my psych professors have said it is awful and literally anyone can call themselves a therapist on this app, legally...

[@WinStrong85]

I need to find a lab that will push the fitness test further than the work supported one i have now. They only push to 70-80% calculated max HR and use a forecasting line for VO2. The one you used to take lactate while running was neat.

[@ShervinShares]

that would be cool!

[@clanski1634]

Wish you would have put the Fit bit in as well

[@michealmclaughlin429]

epic. however if the measuring device is consistently inaccurate you will end up using it "correctly" right?

[@richardyang94]

OMG this is a video that I never know I need so bad. Love this video mannnn

[@ShervinShares]

thank you so much!

[@victor_rivas]

Son impresionantes tus análisis...Sigue así...Gracias por estos videos!!!

[@ShervinShares]

thanks!

[@johnconner4695]

You're killing it with video content man..

[@ShervinShares]

Thanks bro!

[@jonarnold7689]

I think it would add to your videos to say explicitly which sensor you are using for each device. E.g., I used the Apple Watch wrist sensor only. Then I paired my Apple Watch with a chest strap made by Polar or Garmin, model X and then got these results. Thanks.

[@dennydavid2606]

Thankyou!

[@answeredthatforyou]

hey, thanks for this video. can you see how accurate calorie counters are at restaurant? Like at Chick-Fil-A!!!!

[@ShervinShares]

Calorimeter vs Chick-Fil-A

[@jeremiahromagnoli7389]

That's not going to be useful information. Calorimeters account for all of the energy stored as heat in the food, but they don't account for the heat that gets wasted during the act of utilizing the food's energy, ie. the thermic effect of food. Food labels generally use food specific atwater factors that do account for an approximate estimate of the food's thermic effect, which means the calorie count on the food label should be lower than the calorimeter reading. And neither, by the way, account for the fact that the average human only absorbs about 80-90% (as low as 30% or as high as nearly 100%) of the calories they eat, the rest is wasted and excreted in the form of urine and feces--although there is no way to uniformly account for this as calorie absorption varies wildly from person to person based upon genetics (for example, I have celiac disease which causes fat malabsorption), lifestyle differences (incl. avg calorie consumption, physical activity, fluid intake), and the composition of your diet (principally fiber intake and degree of food processing)

[@brucelin5842]

And how accurate the the Garmin epix gen 2 in terms of the calories?

[@Euclaudinei]

Aqui é do Brasil, obg pelo vídeo na prática!!

[@tchazzard]

I ran a test on PNOE that was working with Whoop to fine tune calorie burn. I am unsure if Whoop still supports this but for me, the calorie burn had a stronger correlation to other professional tests.

[@charlesramsey7847]

@ShervinShares What is the best wearable heart rate monitor to pair with the apple watch? I want to start getting the most accurate results as possible.

[@Lizestechreviews]

Honestly, alls I need is a rough estimate. I don’t need it to be exact. It becomes a problem when you are eating a certain amount of calories BASED on that number. It becomes the differential between a calorie deficit, maintenance, or surplus. And at 100 calories in either direction, over time, you will either lose weight or gain weight if you eat based on the number on the watch.

[@StevieCooper]

Would be great if you could calibrate them to your specifications. I’ve been wearing an Apple Watch for years now, my Health app collects a lot of other data that I put into it. I wonder if that data influences my results or not.

[@zakymaa]

Hi. Nice video. Would you please let us know what is the name of the app on Apple Watch at minute 4:48? Thanks.

[@HitmiAlHitmi]

You should’ve done more tests to get the avg. I’d say 10 tests of each would’ve been better to assist the accuracy

[@FFXIV_Story_Videos_Deutsch]

The question is, which numbers got compared? There is a basic consumption that the body always has, even if you are not doing anything. Then there is the activity energy, which is additionally consumed during activity. With Apple, both values are added together for the period of activity. You can see this especially when you have spent different amounts of time on the identical activity. If the values from the other measurement system only show the activity energy in isolation, without including the basic consumption, the values cannot be compared as it was done in the video.

[@g3nko0]

Cool research, boost

[@wamwam5410]

Nice video! Very informative!

[@ShervinShares]

thank you!

[@michaelcruz6454]

I’ll say this… when I was eating 2400 calories daily… my watch was saying I would burn about 23-2400 daily…. And my weight stayed stagnant … when I weighed 80 pounds more And was only eating 1500 calories and it would say I was burning 2500 calories , I lost weight… I wanna say from experience it’s accurate enough to see trends and make changes for weight loss

[@robinx8993]

well i feel like if you’re in a 1000 calorie deficit then yeah you’re erasing any room for error 😂 but for people who want something like a 200-500 deficit this can cause a problems not knowing

[@medtrabelsi1748]

I’m gonna keep working out until the day i die, that was powerful bro

[@georgemichaelides4500]

with Cyling the equation is rather easy, if you have a power meter the calorie burn is almost a 1-1 ratio of Kj

[@JXWDS]

I’ve always only taken wearable numbers and even calories I track in my lose it app as a rough general estimate and tweak according to results and what I’m seeing in the mirror, scale and how I’m feeling. But my thinking is it’s better to have the general estimate than not at all!

[@AnthonyAllioo]

Well damn. Would love to see how off watches are in tracking workout metrics when running, like speed, cadence, heart rate…etc,

[@HalfwayHikes]

Awesome vid. Love your content! I feel Garmin is really good at running numbers, but sounds like there's some work to do with the cycling algorithm. I still wear chest strap for my targeted Zone 2 work (just to be sure). I like to verify the chest strap accuracy on incline treadmill walk. It's usually within a couple of points with the treadmill itself. So I definitely trust the chest strap more than the watch itself. On a related, but trivial, note about the calorie counts being inaccurate. I'm pretty sure Costco is undercounting how many calories are in a serving of their Organic Greek Yogurt. They say 170g == 100 Calories. But my trends show that not to be the case. Even though it's not exactly scientific, it's cool to have trends over a months or even years and be able to tell things like this.

[@ShervinShares]

Wow this is very interesting! Thank you for sharing.

[@speedsociety9177]

most accurate thing is cycling with a powermeter on your bike, from that you can convert the watts put out pretty accurately into kalories. There is still some variance to it, but its as accurate as you can get without a lab I would say.

[@jrambassn6758]

What you didn’t take into account is that most of those watches have combined HR. The watch is off because the wrist mechanism isn’t touching the screen correctly. You should do the same test with a HR.

[@MrCaseHarts]

Loved this. I think I will just subtract 15-20 percent of apples calories burned everyday and that should be close enough for someone just trying to stay fit/lose some weight.

[@JEYMS]

My thoughts exactly

[@ryrytheryanguy]

Sorry if this has been asked/answered- I stopped relying on watch heart rate/calorie counts as I had read that as heart rate increases the level of inaccuracy does dramatically as well- so I use a garmin chest strap HR monitor synced to iPhone/fitiv app…. Were any of your readings from a chest worn? I couldn’t tell if when you mentioned garmin (and one screen showed polar) if they were chest strap HR monitors (I still take all numbers with a grain of salt… but wondering if some of the chest monitors are at least narrowing the margin of error)

[@jonpageable]

I have been tracking calories on my Apple ultra for about 8 months and it seems pretty accurate because my weight is changing in line with my goals. I was going for a small deficit and lost a lot of body fat. Now I am trying to lean bulk and if anything I find I need more calories than the Apple Watch says I am burning

[@bloatedtonydanza7798]

Great video. Very informative

[@ShervinShares]

Glad you think so!