Calories burned
Both numbers, because they are not the same number. A watch reports everything you spent, including the resting metabolism you would have spent anyway.
What the session cost
Example287kcal
That is what the session added. The gross figure, which is what a watch shows, is 327 kcal — it counts the 40 kcal of resting metabolism you would have spent anyway.
Net
287
What the session added.
Gross
327
Everything spent, resting included.
8.3 METs × 3.5 × 75.0 kg ÷ 200 = 10.9 kcal/min
gross = 10.9 × 30 = 327
net = (8.3 − 1) × 3.5 × 75.0 ÷ 200 × 30 = 287
Treat it as a range. Two people of the same weight doing the same session can differ by twenty or thirty percent, and the fitter you get at something, the less it costs you. If you are tracking a deficit, count the net figure at most.
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