Tom's Guide says three quick changes to fit, calibration and workout mode can make an Apple Watch's calorie estimates more trustworthy, though never exact.
If you use an Apple Watch to track calories, a few minutes of setup may make the numbers more reliable. Tom's Guide lays out three changes: how you wear the watch, how you calibrate it, and which workout mode you pick. The advice applies to the Apple Watch SE 3, Series 12 and Ultra 4. Even then, the figures stay estimates.
No smartwatch is 100% accurate at counting calories burned. Tom's Guide notes that they rely largely on algorithms, which are sets of rules that turn data into a guess. Getting a true figure for a day's energy use would mean being wired up in a lab. The Apple Watch builds its estimate from your heart rate, your personal metrics, and data from its movement sensors and GPS.
How well the watch records that data depends on how well it fits. It should be snug, not tight, with the heart rate sensor flush against your skin. Wear it above the wrist bone. It should not be loose enough to rotate as you move.
Calibration helps the watch learn your stride. The guide also says your personal metrics need to be accurate, especially as you lose weight, because they can change the result a lot. To calibrate, follow these steps:
Heavily wooded areas and skyscrapers can interfere with GPS, so they are poor places for the walk.
Each workout type uses its own algorithm, tailored to the movement you would expect. The writer often chose Functional Strength Training for gym HIIT sessions. After switching to High-Intensity Interval Training mode, the average calorie burn came out higher. The explanation given is that this mode puts more weight on the elevated heart rate and short rests typical of HIIT.
Even a perfectly set up watch gives only an estimate. Tom's Guide says the best way to lose weight is a balanced, healthy diet, more movement and attention to overall health. For personalized weight loss advice, it recommends talking to your physician.
Wear the watch snug above the wrist bone, calibrate it with a 20-minute walk, and choose the workout mode that matches what you are doing.
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