[HELP]
How to do everything in the app, step by step, with the real screens.
39 pages.
Data
- Delete Your Base Account and All Its Data Two taps and two confirmations, from Settings. It removes the account and every server row under it, and it cannot be undone.
- Export and Back Up Your Base Data Row counts first, then the bundle. Photos are backed up separately, because they never sync.
- Fix Missing Sleep, Heart or Energy Data A zero sample count on a type you know has data is a permission, not a gap.
- What Base Does With Your Data Your log stays yours. Five things reach the network, four of them optional, and this page has the list.
- Which Device Base Believes, and Why Two devices are never added together, because a bridged source is already inside Apple's totals.
Training
- Build or Change Your Training Split in Base A default split is already running on day one. The builder is for when you know what you want to change.
- Check Your Weekly Volume Per Muscle Sets count as one to the primary mover and a half to the assistors, and only if they were close enough to failure.
- Fix a Workout You Logged Wrong Every lift for the day at once, as an editable grid, including a session a pocket finished for you.
- How to Log a Lifting Session in Base The numbers are already right most of the time. The job is confirming them, not typing them.
- Rate Your Sets With RIR, and Why It Matters An unrated set happened. It just cannot be counted, because nobody knows whether it did anything.
- Read Your Workout Summary After a Session Every number on it is paired with the number it is supposed to beat.
- Track Whether You Are Actually Getting Stronger Three lifts climbing and one flat for a month is a specific, fixable problem. An average would render it as fine.
- When Base Tells You to Deload, and Why Two independent fatigue signals firing at once is the trigger. Week six is the backstop, not the rule.
Setup
- Connect Apple Health or Health Connect to Base Base reads from one store per platform, and never sums two sources for the same metric.
- Getting Started With Base: Your First Week Day one is four things. Everything else can wait until the app has data to work with.
- Set Up Your Profile and Goal in Base Every question moves a number. None are asked for the look of the thing.
Food
- Edit, Copy or Delete Food You Already Logged Long-press an entry to select it. From there you can copy the selection into today, or remove it.
- How to Log Food in Base Foods land on a plate first. The day's gauges count them before you commit, which is the only moment the answer can still change what you eat.
- Log a Meal by Photo With the AI Scanner It works out of the box, it asks before it sends anything, and every number it returns is editable before it lands.
- Log a Whole Day of Food With One Tap If most of your days look the same, a template collapses the whole day into a single tap.
- Log Your Supplement Stack in Two Taps Take all is the primary action. The per-item checkboxes exist for the days you skipped one.
- Save a Meal So Logging It Takes One Tap Build the plate once, name it, and every future copy of that meal is a single tap.
- Scan a Barcode to Log a Product in Base Point, pick the basis, set servings, log. The basis step is the one people skip and the one that decides whether the numbers are right.
- Track Micronutrients and Read Your Coverage The coverage banner sits above the numbers on purpose. A total built from 61% of your day is not a total.
Endurance
- Estimate Cycling Power Without a Power Meter The physics of moving a bicycle are well understood, and your watch already records the two things that dominate.
- How Base Grades an Endurance Session The grade compares what was asked for against what your watch recorded, and says which basis it used.
- Plan an Endurance Session in Base Discipline and session type. Everything else is a percentage of a number you already set.
- Read Your Endurance Ramp Rate Load is measured in minutes rather than distance, because an hour is an hour whether it was fast or slow.
- Set Your Running or Cycling Threshold in Base Nothing on the Endurance tab works before there is a threshold, so that is the only thing on screen until there is one.
Daily use
Energy
- How Your Daily Calorie Target Is Calculated Resting energy is projected to a full day. Activity is counted only as it happens. That asymmetry is the whole design.
- Recalibrate Your Maintenance Calories in Base Gaining 0.9 lb a week on 3,000 calories means maintenance was underestimated. The number should come down.
- See Where Your Calories Actually Go Exercise is usually a smaller share than people think, and NEAT is the one that quietly falls during a deficit.
Body
- Log Your Bodyweight in Two Taps Pre-filled with the trend and flanked by steppers, so the number pad is optional.
- Take Progress Photos That Are Actually Comparable A photo series is only worth anything as a series, and a series only holds if every angle is shot every time.
- Track Body Measurements and Composition Waist is the honest partition signal. It moves with fat and barely with anything else.
- Trend Weight: Why the Scale Number Is Not the Signal Day-to-day scale noise is routinely two to three pounds. A weekly weigh-in is one noisy sample.