Can You Trust the Results Your Tracker Delivers?

Can you really trust your tracker? Members often share their doubts on the SparkPeople message boards. "My fitness tracker shows that I'm burning about 600 calories through daily exercise. My calorie range then increases to 1,800 to 2,150. Can I really expect to lose weight by eating that many calories?" one member pondered.
 
As the registered dietitian for SparkPeople, my typical response for years has been this: Be careful with "eating back" all those calories you burn through exercise based on your fitness tracker. Honestly, I'm with the many skeptical members, having never really trusted the calories burned report on trackers, and guess what? We were right—these fitness gadgets are no good at accurately reporting the calories you burn. 
 

The Research
 

A recent research study conducted by the Stanford University School of Medicine evaluated the accuracy of wrist-worn activity trackers in reporting energy expenditure, commonly referred to as calories burned. The study, published in the Journal of Personalized Medicine, evaluated the Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, Mio Alpha 2, PulseOn, and Samsung Gear S2. These devices were strapped to 60 volunteers (29 men and 31 women) who underwent a range of activities, such as sitting, walking, running and cycling. At the same time, the participants were being assessed using an indirect calorimetry machine that calculated actual metabolism by measuring oxygen and carbon dioxide in the participants' breath. Then, the data from the tracker was compared to the data from the indirect calorimetry machine.
 
The results showed that these fitness trackers basically "flunked" when it came to measuring how many calories a person burns through activity and exercise. None of the seven devices measured energy expenditure accurately. That's right—none of them. The inaccuracy ranged from 27 to 93 percent, which means that the worst performing device was wrong a whopping 93 percent of the time and even the best performing device was still inaccurate 27 percent.
 
Another interesting finding from this study was that there was even "greater error" in people with darker skin, tattoos, higher BMIs and men; the error was slightly less for Caucasian women and those with a healthier BMI, which is an issue since most SparkPeople members set a weight-loss goal due to their higher BMI. Therefore, relying on the calories burned information from a fitness tracker could be greatly impacting one's weight-loss effort.
 

Adjusting Your SparkPeople Program for Improved Accuracy
 

Until fitness trackers can accurately measure energy expenditure, you may want to do some investigation and make adjustments to your SparkPeople program. Realize that the program used at SparkPeople to determine your calorie range already calculates the calories you burn at a resting state (metabolism) and uses the lifestyle activity factor (sedentary, lightly active or active) that you selected when you joined the site. This activity factor accounts for your movement throughout the day outside of exercise, including as daily chores and your job. If needed, you can adjust that setting here
There are two different ways to account for your planned exercise in your program setup: The first is to connect your fitness and nutrition trackers so that when you track exercise, your recommended calorie range changes accordingly. The second is to disconnect communication between your fitness and nutrition tracker, so your calorie range is based on a calories-burned goal and does not fluctuate depending on the activity you track. Regardless of which method you use, it's important to be sure your activity tracker is not overstating your calories burned, resulting in a calorie range that's too high to help you reach your weight-loss goals.
 
An easy way to check the calories burned through your planned exercise versus the numbers the activity tracker is providing is by using SparkPeople's "Calories Burned List." Manually add up your exercise using this list as a reference, then compare to the results given by your activity tracker. Do this for a week or so to get a good idea of how close those numbers are to one another.

After those days pass, evaluate your results. If you discover that your activity tracker and your manual calculations are similar, then leave your program as is. If, however, you notice a discrepancy between these two values, then you may want to change the method that you use to determine your calorie range within the SparkPeople program. If the latter is true, you have one of two options, the first of which assumes you will disconnect your activity tracker from your SparkPeople account and the second which assumes that your tracker will remain connected.
 

Option #1
 

If your fitness and nutrition trackers are not connected:  
Disconnect your activity tracker from your SparkPeople program so that the calories you burn through planned exercise is not changing your calorie range daily. Adjust the calories burned weekly in your SparkPeople program to match what you are typically doing. Now you will have a calorie range that is a better reflection of your exercise plan. 
 
If your fitness and nutrition trackers are connected:
Disconnect your activity tracker from your SparkPeople program and manually track your exercise daily. Your calorie range will change depending on the calories burned, but this range will be a better reflection of the exercise you're actually doing.
 
 

Option #2
 

If your fitness and nutrition trackers are not connected:
Keep your activity tracker connected to your SparkPeople program, but set your calories burned goal so that you're only"eating back" half the calories your activity tracker shows you are burning daily. This should be close to the amount you manually calculated during your experiment.
 
If your fitness and nutrition trackers are connected:
Keep your activity tracker connected to your SparkPeople program, but only opt to "eat back" half the calories you are burning daily through your planned exercise or the whole amount you manually calculated during your experiment.
 
Bottom Line: Before you trust the calories burned report from your activity tracker, do some experimenting and investigation to determine accuracy. Make the necessary adjustments as you prefer to ensure that your calorie range jives with those weight-loss goals you're working so hard to achieve. 
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Member Comments

Thank you Report
I wasted $200.00 on Fitbits for my sister and myself before I figured this out on my own. This article only proves my point. Report
I have a fitbit for steps. I use a heart monitor with a watch monitor that shows what heart range i'm in and if my cardio range. The calories are different whether on Spark, fitbit or equipment tracking. I picked one and stick with it for calories for consistency. I never eat more because of exercise. Defeats the purpose of burning calories when I exercise. Report
I pay little attention to the calories burned on my fitbit, I pay more attention to steps and mileage, which is why I got it in the first place. It is highly accurate on both steps and mileage for me that many trackers were not. I used to keep track of the highly active time but when they discontinued that and went to only active time I gave that up. I tried the garman, and the sparktracker, both of which were very inaccurate on steps. I went out and counted steps wearing both and the fitbit was within 3-4 steps every time. The sparktracker was in error of as many as 400 steps in 1000, and the garman was very unpredictable one time having 200 steps over and the next 300 under. I gave the sparktracker away, and put the garman in a drawer somewhere and have been wearing my fitbit ever since.
I think the calories burned is so individual that any tracker would be in error, just as the figures are in the tracking information here on SP. One person doing jumping jacks doesn't necessarily put the same effort as another person, so a blanket number as found on most of the sites like this are not contributing to success. I never made a practice of eating back very many of my exercise calories, it defeats the whole idea of doing exercise, occasionally when activity has been long in duration and strenuous I may increase my calories slightly for the day maybe 10% -20% of the exercise calories but to eat back even 50% of the calories is a sure way not to lose weight, considering the inaccuracies of tracking calories expended that most weight lost sites use. Report
I have never eaten exercise calories or added them to my daily calorie allotment. I love my Fitbit as is has made me place movement and exercise front and center in my journey. However, it often does not jive with what the Spark tracker says for calories burned. Therefore, I chose to disregard both numbers and concentrate on the exercise aspect only. Report
Perfect timing. May disconnect my Fitbit tracker from here and just use it for Fitbit app only. It often doubles the calories burned and exercise minutes on SparkPeople, which confuses me. Thanks. Report
Thank you. Report
I use my tracker to motivate me to get my exercise in each day. I do not use it here on sparkpeople and I certainly don't eat my calories burned, I would gain weight if I did that. My tracker tells me I burned over 800 calories on an hour hike. I know that is not accurate at all. I stick to the recommendations that sparkpeople calculates for the calories I eat in a day, seems to work for me.

Report
EADUNHAM
I love my fitness tracker. It gives me miles (GPS), heart rate (work harder or slow down) and tracks sleep habits and more. I never use it to track calories spent just as I never would rely on those from a treadmill. It is a tool and just that, common sense is still required. Report
Good article reminding me of what I already knew...my fitbit is only 'guessing' at how many calories I burn and my experience is that it is off by 20-25%. This was a good reminder to keep that in mind when deciding how much to eat in a given day!

BTW...I LOVE that fitbit and spark 'talk' to each other too! Report
What about the rest of the functions it provides? And I don't go and eat back my calories burned either. What a waste of time and effort that would be. I love that I can sync my fitbit with spark. And it motivates me like you wouldn't believe. I've NEVER liked to exercise now I look for any excuse to walk work out or ride my bike. All because of spark and my fitbit! Just a little gadget silly but it works so.... Report
I don't have a fitbit and have been motivated and working out for years. I think it's very helpful and a motivator for those who normally would not or starting out and helps them be accountable. I don't think they are accurate as there are too many variables to consider. It's all in what you're looking for and to thine own self, be true. Report
I think that this is the study the author is referring to: https://med.stanf
ord.edu/news/
all-news/2017
/05/fitness-t
rackers-accur
ately-measure
-heart-rate-b
ut-not-calories-burned.html Report
I was on a plateau for a long time and finally set my calorie intake at 1450 instead of the calorie range suggested, I have started losing again. I still get a big red message telling me my calorie range is to low. I have learned what works for me. Report
ETHELMERZ
What about the people you see sitting and waving their Fitbit in the air, attached to a stick, and then showing it at work, pretending that they walked all those steps? Lol Report


 

About The Author

Becky Hand
Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.
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