What does the energy bar on the dashboard show?

Today's calories laid out as horizontal zones: what you burn at rest, what exercise added, and the surplus or deficit on top. The filled portion is what you have eaten. The scale deliberately runs past the last zone so a surplus is never the right-hand edge of the bar, and a marker sits on your current intake so where you are is never a guess.

Why do the lift and the cardio session appear as separate cards?

Because they are separate sessions with separate demands, and pooling them into one number could not answer either question. Base shows both in one list — that is the whole premise of the app, that strength and endurance draw on one recovery budget and one energy budget — but it never blends them into a single score.

What are the health tiles?

Sleep, recovery, active energy and heart, each with a short trend and a comparison against your own baseline rather than a population. Each opens a detail screen with the full formula. When there is no data the tile says so and names the reason, rather than showing a zero.

Why does the dashboard show two swipeable pages?

The first page is today, as a single energy bar. The second is the week, as a grid of days with their macros. Swiping between them changes which question you are asking — what does today look like, versus how has the week gone — and tapping a day on the week view retargets everything below it.

What do the habit grids at the bottom do?

They show how many of the last seven days you weighed in, logged food and logged a workout. Each is a prompt rather than a report: tapping one goes straight to the screen that fixes the gap, because a gap worth showing is only worth showing if the fix is one tap away.

Getting to Know Your Dashboard in Base

The order is the argument

The blocks are not a menu. They are the questions in the order they get asked.

Energy — what can I eat today, and where am I against it
Today — what training does this day want
Health — how recovered am I
Trends — where is this going
Habits — am I actually doing the thing

The dashboard. Energy first, then the day's sessions, then recovery, trend and habit — the order the questions actually get asked in.

The energy bar

The most information-dense control in the app, and worth a minute of study.

It draws today's calories as horizontal zones laid end to end: at rest, exercise, and surplus (or deficit). Each zone is a light track, filled dark up to what you have eaten. A marker sits on your current intake.

Two design decisions in it are worth knowing:

The scale runs 14% past the last zone. Without that headroom, a surplus would be the right-hand edge of the bar, and "eating into your surplus" would look identical to "finishing the bar". The empty tail is what makes going over visible as overshoot.

Tapping the chevron expands it. Expanded, the at-rest zone splits out and every individual session is listed with its own contribution. That is where you check whether the ride your watch recorded actually landed.

The headline reads eaten against target, with what is left underneath — recoloured when you go over. There is an Add activity action for a session your watch missed.

What the target is made of

restingProjected = basal so far × 1440 ÷ minutes elapsed
expenditure      = restingProjected + active so far + manual entries
target           = expenditure + surplus

Resting is projected to a full day; activity is counted only as it happens. By midnight the projection has converged on the measurement, which is why the total matches what your platform's own fitness app reports. Full derivation in how your calorie target works.

Today

One list, containing both halves of the day.

If you are lifting, there is a lift card with the session name, its exercise count and a single action — Start, Resume or Summary depending on where you are. If you have an endurance session planned, it appears as its own card beside it. If neither, the card says rest day.

The two are never merged into one number. They are separate sessions making separate demands on one recovery budget, and a blended "today score" could not tell you which of them to move when you are tired.

Health

Four tiles: sleep, recovery, active energy and heart. Each carries a short trend and a delta against your own baseline rather than a population norm.

When a tile has no data it says so and names the reason. It never renders a zero. That rule matters more than it sounds: a zero would be averaged into your thirty-day baseline and would quietly deflate every subsequent recovery score for a month.

Each tile opens its own screen — the recovery score and the sleep score both show their full formula.

Trends

Two cards with thirty-day sparklines.

Expenditure is your adaptive maintenance, back-calculated from what the scale did against what you ate. The shaded band behind the line is the flux range — one standard deviation of the recent daily estimates, which is an honest measure of how much to trust today's number rather than a decorative ribbon.

Weight Trend is the exponentially weighted average of your weigh-ins. Not the raw scale reading — see reading your trend weight for why the difference matters.

Habits

Three grids: weigh-in, food logging, workout logged. Each shows the last seven days and a count.

They are prompts, not reports. Tapping one goes directly to the screen that closes the gap, because a gap is only worth surfacing if the fix is one tap away.

The two pages

The panel at the top is a pager.

Page	Shows	Use it for
Energy	Today, as one bar	What can I eat right now
Nutrition & Targets	The week, as a grid of days	How has the week actually gone

Tapping a day on the week view retargets everything below it, so you can read a past day's full dashboard rather than just its calorie total.

Long-press anything

Every card, row and tile with a number on it opens an explanation sheet on a long press. The sheet has the same anatomy everywhere: what it is, how it is calculated with the formula verbatim from the code, how to read it, and how you compare — or an explicit statement of why there is no population comparison for that number.

This is the single most underused feature in the app. If a number ever surprises you, hold it.

Common mistakes

Reading the calorie target in the morning as final. It rises as you move. That is the feature — a two-hour ride adds several hundred calories to the day it happened on.

Treating a dashed tile as a bug. A dash with a reason means no data arrived. It is the honest rendering, and it is much better than the alternative.

Ignoring the expanded energy bar. Collapsed, it tells you where you are. Expanded, it tells you why — which session contributed what, and whether the one you did actually registered.

Assuming the week grid is a second summary of the same thing. It is a different question. The bar is today; the grid is the pattern.

Never long-pressing anything. Every derived number can explain itself, including the ones that look self-explanatory and are not.

What to do next

Open the dashboard and long-press the energy bar. Read the explanation of how the target is built, then expand the bar and check that today's training actually shows up in the exercise zone. If it does not, the session never reached your health store — and that is worth knowing today rather than at the end of the week.