Exercise Dashboard
Comprehensive analytics for your exercise and body composition data. View activity patterns, performance trends, calorie balance, weight trajectory, and personalized TDEE breakdown. Available on iOS and Android.
Time Period Selector
At the top of the dashboard, choose your analysis period:
Week
Last 7 days of activity, ideal for tracking short-term consistency and weekly volume targets.
Month
Last 30 days, showing medium-term trends in performance and body composition changes.
Quarter
Last 90 days, revealing long-term training patterns and seasonal variations in activity.
The entire dashboard updates when you change the time period, allowing you to zoom in on recent performance or zoom out to see long-term trends.
Dashboard Cards
1. Calorie Balance Card
The cornerstone of energy balance tracking, this card shows:
- Calories Burned: Total EAT (Exercise Activity Thermogenesis) from logged workouts
- Calories Consumed: Total energy intake from tracked meals
- Calorie Deficit/Surplus: Net balance (consumed - burned)
- Deficit Percentage Below TDEE: How your net intake compares to maintenance calories
Physics-Verified Balance
This is not an estimate. Eatomate cross-references your calorie balance against measured body composition changes using the First Law of Thermodynamics. If you are in a 500 kcal/day deficit, you should lose approximately 0.5 kg/week of body mass (accounting for glycogen and water). Discrepancies trigger investigation into tracking accuracy or TDEE calculation errors.
2. Weight Trajectory Card
Shows your body weight trend over the selected period with:
- Current Weight: Most recent measurement
- Starting Weight: Weight at the beginning of the period
- Net Change: Total weight change (with + or - indicator)
- Weekly Rate: Average rate of change per week
- Trend Line: Visual graph showing daily fluctuations vs. smoothed trend
The trend line uses a 7-day moving average to filter out daily water weight fluctuations and reveal the true trajectory of fat loss or gain.
3. Activity Summary Card
High-level overview of your training volume:
This card provides a quick sanity check: Are you hitting your target workout frequency? Is your average session duration aligned with your goals?
4. Exercise Breakdown Card
Distribution of your training across exercise categories:
- Cardio: Percentage of total exercise time spent on cardiovascular activities
- Strength: Percentage spent on resistance training
- Flexibility: Percentage on yoga, Pilates, and stretching
- Sports: Percentage on recreational and competitive sports
Example Breakdown
Use this to ensure balanced training. Most people should aim for a mix of cardio and strength training, with flexibility work supporting recovery and joint health.
5. Body Composition Card
Displays recent body composition measurements (if you have logged any via the Body Composition check-in feature):
- Body Fat Percentage: Estimated from Navy method tape measurements
- Lean Body Mass: Total weight minus fat mass
- Fat Mass: Weight attributable to body fat
- Muscle Gain/Loss Indicator: Whether you are preserving muscle during fat loss
Body Recomposition Detection
Eatomate can detect body recomposition (simultaneous fat loss and muscle gain) by tracking changes in body fat percentage alongside total weight. This is critical for strength trainers who may see little scale movement while their body composition dramatically improves.
6. Activity Calendar Card
A heatmap-style calendar showing which days you exercised:
- Green squares indicate days with logged exercise
- Darker green means higher calorie burn that day
- Gray squares indicate rest days
- Quickly identify patterns like "I only work out on weekdays" or "I missed two weeks in March"
This visual representation makes consistency obvious at a glance, helping you spot training gaps.
7. Performance Metrics Card
Tracks improvements in your exercise capacity over time:
Running Pace Improvement
Average pace over the period compared to previous period. E.g., "5:30 min/km → 5:15 min/km (4.5% faster)".
Total Volume Lifted
For strength training, shows total kg lifted (sets × reps × weight) over the period, with comparison to previous period for progressive overload verification.
Average Heart Rate Trend
If synced with heart rate monitor, shows whether your cardiovascular fitness is improving (lower average HR at same effort indicates better fitness).
These metrics provide objective evidence that your training program is working. Progressive overload in strength training and improving cardiovascular efficiency are the key signals of adaptation.
8. Recommendations Card
AI-powered suggestions based on your recent activity patterns:
- If you have not exercised in 3+ days: "Consider logging a light activity today to maintain consistency"
- If cardio percentage is very high: "Add 1-2 strength sessions per week to preserve muscle mass during fat loss"
- If you are losing weight faster than 1% body weight per week: "Exercise EAT may be overestimated or NEAT is higher than calculated"
- If body composition is stable despite calorie deficit: "Check tracking accuracy with weekly reconciliation"
These recommendations help you course-correct before small issues become major problems.
9. TDEE Breakdown Card
The most comprehensive TDEE breakdown available outside of a metabolic ward:
Your Personal TDEE
Calculated from body composition using Katch-McArdle formula
Inferred from step count (avg 8,500 steps/day) and lifestyle factors
~10% of intake (validated by reconciliation to ensure accurate tracking)
Average from logged workouts (4 sessions/week @ ~665 kcal/session)
Why This Matters
Most fitness apps give you a single TDEE estimate based on "activity level" (sedentary, lightly active, etc.). This is guesswork.
Eatomate calculates each component individually using measured data: body composition for BMR, step count for NEAT, reconciliation-verified intake for TEF, and logged workouts for EAT. The result is a TDEE estimate that is typically within 5-10% of your true expenditure, versus 15-30% error for conventional calculators.
Dashboard Update Frequency
The exercise dashboard updates in real-time as you log workouts or body composition measurements. However, some metrics (like TDEE breakdown and recommendations) are recalculated:
- Daily: BMR, NEAT, and EAT averages update each day based on recent data
- Weekly: Performance metrics and weight trend lines recalculate after 7 days
- After Reconciliation: TEF and intake validation update after weekly pantry reconciliation
Interpreting Your Data
Scenario 1: Fat Loss Plateau
Observation: Weight has not changed in 3 weeks despite consistent 500 kcal/day deficit.
Dashboard Investigation:
- Check Calorie Balance Card: Is the deficit real or are you underestimating intake?
- Check Body Composition Card: Has body fat % dropped despite stable weight? (Possible recomposition)
- Check TDEE Breakdown: Has NEAT decreased as you lost weight? (Metabolic adaptation)
Action: If tracking is accurate and TDEE has dropped, reduce intake by 100-150 kcal/day or add 1 extra cardio session per week.
Scenario 2: Performance Decline
Observation: Running pace has slowed by 10% over the last month.
Dashboard Investigation:
- Check Calorie Balance Card: Are you in an extreme deficit (>25% below TDEE)?
- Check Activity Summary: Has training volume increased too rapidly (overtraining)?
- Check Body Composition Card: Is muscle mass declining along with fat?
Action: If the deficit is too aggressive, increase calories. If volume is too high, add more rest days. If muscle loss is occurring, increase protein intake and add strength training.
Scenario 3: Unexpected Weight Gain
Observation: Gained 1.5 kg this week despite calorie deficit.
Dashboard Investigation:
- Check Weight Trajectory Card: Is this a spike or part of a trend?
- Check Activity Summary: Did you start a new training program this week?
- Check Calorie Balance Card: Was there actually a deficit or did tracking slip?
Action: If you just started training, this is likely water retention and glycogen replenishment (normal). If tracking was accurate and this persists for 2+ weeks, investigate TDEE underestimation.
Mobile vs Web Dashboard
The exercise dashboard is available on both mobile apps (iOS and Android) and the web interface:
- Mobile: Optimized for quick check-ins and on-the-go tracking. All 9 cards are vertically scrollable with touch-friendly controls.
- Web: Features larger charts and graphs with more detailed hover tooltips and the ability to export data to CSV for external analysis.
Both platforms sync in real-time, so you can log workouts on mobile and review detailed analytics on web.
Tips for Using the Dashboard
Check Weekly
Review the dashboard once per week to spot trends early. Daily fluctuations are noise; weekly patterns are signal.
Compare Time Periods
Toggle between Week, Month, and Quarter views to understand whether recent changes are temporary or part of a long-term trend.
Trust the Physics
If the dashboard shows a 500 kcal/day deficit but you are not losing ~0.5 kg/week after 4 weeks, something is wrong. Either tracking is inaccurate or TDEE is miscalculated. Use reconciliation to narrow down the source of error.
Log Body Composition Regularly
Take tape measurements every 2-4 weeks to populate the Body Composition Card. This is the only way to distinguish fat loss from muscle loss.