Both numbers, because they are not the same number. A watch reports everything you spent, including the resting metabolism you would have spent anyway.
The session
1
Pick the closest one. The MET value behind it is what the whole estimate rests on, so a rough match is a rough answer.
2
Time actually moving, not time at the gym. Rest between sets is not burning at this rate.
min
3
A heavier body burns more doing the same thing, which is most of why this needs your weight at all.
3 still to fill in
What the session cost
Fill in the boxes and press Calculate. Nothing is worked out until you ask for it.
Activity
How long for
Bodyweight
Nothing is sent anywhere. The sum happens in this tab.
Intervals buy the same work in less time and charge the difference to your recovery.Read how this is worked out