The Dashboard: Energy, Training and Recovery

The calorie ring

The large ring is the day's energy target with consumed calories filling it. A pill toggle flips the centre number between Consumed and Remaining, and that state is global and persisted — flip it once and every screen respects it.

What makes the target unusual is that it is not a fixed number.

restingProjected = basalSoFar * 1440 / minutesElapsed   // clamped to [mifflin, 2 * mifflin]
expenditure      = restingProjected + activeSoFar + manualKcal
target           = expenditure + surplusKcal

Three decisions are embedded in that.

Resting is projected to twenty-four hours. The platform reports basal energy as a running total, so at 8am it has only accumulated a third of the day. A target built on the raw sum would read around 750 calories in the morning, which is not merely wrong but actively harmful — it is the number someone sees at breakfast.

Activity is never projected. Walking and workouts count as they happen. That means the target rises the moment you move, which for a hybrid athlete is the entire point: Saturday's long run appears in Saturday's allowance rather than being paid for out of a guess made on Monday.

The clamp exists because the projection is unstable early. Ten minutes after midnight, dividing by minutes elapsed produces nonsense. Clamping to between one and two times the Mifflin-St Jeor estimate keeps it in a sane band while the day accumulates.

By midnight the projection has converged on the measurement, and the total equals what the platform's own fitness app reports. That is deliberate — it is a number you can check.

When the health store has nothing for the day, the target falls back to your committed maintenance plus the surplus, and says so.

Macro bars

Three bars under the ring: protein, fat, carbohydrate, each with consumed against target.

Protein has visual priority, because it is the binding constraint. Base targets 1.0 g per pound of bodyweight, fat at 25% of calories with a floor near 0.3 g per pound, and carbohydrate takes the remainder. That ordering is why the carb number moves when your training moves — a week with more endurance volume produces a higher calorie target, and the extra lands where fuel belongs rather than being spread evenly across three macros that do not all need it.

If protein remaining is still above 40 g after 6pm, the bar pulses. It is the one nudge on the screen, and it exists because protein is the macro people miss and the one that is hardest to catch up on at 10pm.

The burned readout

Directly under the energy bar: BURNED 2,246 · so far · 2,496 projected.

Measured resting plus active to this instant, and where the day is heading. It uses the same definition and the same moment as the platform's own fitness app on purpose, so you can hold the two side by side and confirm they agree. An app that computes its own private version of a number the operating system also reports is an app you have no way to audit.

Log My Standard Day

A banner appears when fewer than two meals are logged today. One tap logs an entire day template.

This is the single most important button in the app. Food logging is the habit that breaks first, and it breaks because searching a database five times a day costs five minutes and a five-minute daily cost survives about three weeks. A template replay costs one tap. The banner disappears once used, because a button that has done its job should stop taking up space.

Today's Plan

On a lift day: the session name, exercise count, estimated duration, and Start Workout — or Resume if a session is open, or View Summary if it is done.

On an endurance day: the prescribed session, its band in your own units, and the watch setup line so you can transfer it in one read.

On a rest day: recovery and sleep summary, and a nudge to keep eating. Rest days are where surpluses go to die, because the mental model "I did not train so I do not need the food" is exactly backwards — the adaptation is happening on the rest day.

Health tiles

Two by two: sleep score, recovery score, active energy, heart. Each shows a value, a seven-day sparkline, and a delta against your own baseline.

All four are scored against your own history, never a population. An HRV of 48 ms is good or bad only relative to your own thirty days; a percentile against other people would rank your age and your genetics.

Where there is no data, the tile says so. It does not render a zero. That rule is absolute across the app, and it exists because a single fabricated zero teaches you that the numbers here are decorative.

Insights row

A swipeable row of small cards, each with a sparkline and a date range: expenditure trend, weight trend, strength trend across your main lifts, volume by muscle group. Tap for the full chart.

The expenditure card is the one worth watching. It is your adaptive maintenance over time, and for a hybrid athlete it should visibly rise when a training block ramps. If it does not, either the block is smaller than it feels or the logging has holes in it.

Habits

Weigh-in, food logging, workout logged. Thirty-day grids with an n/7 this week footer.

These are consistency, not performance. They exist because the three most common reasons a plan fails are not training errors — they are gaps in exactly these three records, and a grid makes a gap visible in a way a number cannot.

What the dashboard deliberately does not show

No single fitness score. Strength and endurance are different capacities in different units. A blended number could not answer either question and would hide the trade-off you are actually making. Why there is no fitness score.

No streak that punishes a rest day. Habit grids show what happened; they do not scold.

No projection of your future physique. Nobody can compute that honestly, and a plausible-looking projection is worse than no projection.

What to do next

The Food Log is where the day's energy actually gets entered, and Maintenance is where the target the ring is built on comes from.