Your Metabolic Status Dashboard, Explained

The Metabolic Status screen is the most data-dense view in RepTrack. Five sections, over a dozen metrics, and a set of visualizations that together paint a complete picture of your body composition, energy expenditure, nutritional targets, and hydration needs. Every number on this screen is calculated from your profile data — change your weight or body fat, and everything recalculates in real time.

But a screen full of numbers is only useful if you know what each one means and how to act on it. This guide walks through the dashboard section by section, top to bottom, exactly as it appears in the app.

How to Find It

1. Open the Profile tab
2. Find the Metabolic Status section
3. Tap See all

That opens the Metabolic Status detail screen. Everything described below lives on this single scrollable view.

Section 1: Body Metrics — Your Snapshot

The top section displays three core body composition metrics alongside a visual gauge.

BMI (Body Mass Index)

Your weight-to-height ratio, displayed as a value with its unit. BMI is a universally recognized reference point, but it is a blunt instrument — it cannot distinguish between muscle and fat. A 200-pound bodybuilder and a 200-pound sedentary person of the same height have the same BMI. That is why RepTrack shows it alongside more specific metrics rather than in isolation.

The BMI gauge visualization places your value on a color-coded spectrum: Under → Normal → Over → Obese. Below the gauge, a category label (e.g., "Normal" or "Overweight") tells you where you fall. Use this as context, not a target.

Body Fat Percentage

The estimated proportion of your total mass that is adipose tissue, displayed as a percentage value. This is your primary body composition metric. Unlike BMI, body fat percentage actually reflects what your body is made of. If you are cutting, this number should trend downward. If you are lean bulking, it should increase only slightly. A body fat reading that climbs faster than expected during a surplus means the surplus is too aggressive. For a deeper understanding of ranges and measurement methods, see the body fat percentage guide.

Fat-Free Mass (FFM)

Everything that is not fat — muscle, bone, organs, water, connective tissue — expressed as a value with its unit. FFM trending upward while body fat stays stable or drops is the gold standard outcome. It means you are gaining lean tissue. FFM dropping rapidly during a cut means your deficit is too aggressive or your protein intake is too low.

Reading the Gauge

These three metrics together give you what BMI alone cannot: a real picture of your body composition. The gauge visualization makes the BMI classification immediately scannable, but the numbers next to it — body fat percentage and FFM — are where the actionable insight lives.

Section 2: Resting Burn and Daily Target — The Calorie Pipeline

Below body metrics, the energy section walks you through the caloric pipeline — the sequence of calculations that starts with your basal metabolism and ends with your daily calorie target. This section displays four values in a progressive bar chart that visually builds from smallest to largest: BMR → RMR → TDEE → Target.

BMR (Full Rest)

Your basal metabolic rate — the calories your body burns at complete rest, lying still, fasted, in a thermoneutral environment. This is the energy cost of keeping you alive: heart beating, lungs breathing, cells dividing. RepTrack calculates this using the Modified Mifflin-St Jeor equation, the same formula most registered dietitians use. For a detailed comparison of BMR equations, see BMR vs. RMR explained.

RMR (Resting Burn)

Your resting metabolic rate — calorie burn under real-world resting conditions. RMR is typically slightly higher than BMR because it accounts for the minor metabolic activity you cannot eliminate even at rest. Think of BMR as theoretical minimum and RMR as practical minimum.

TDEE (Day + Activity)

Your total daily energy expenditure — the full calorie burn for the entire day including all activity from walking to the kitchen to an intense training session. RepTrack multiplies your BMR by an activity multiplier based on the activity level you set in your profile.

An activity level context badge (e.g., "Moderately Active") appears alongside this value so you can see which multiplier is being applied. If your training frequency changes — say you drop from 5 sessions a week to 3 — updating this setting will shift your TDEE and every number that depends on it.

TDEE is the maintenance line. Eat below it and you lose weight. Eat above it and you gain. This is the most important number on the dashboard for day-to-day nutrition decisions. For the full walkthrough, see the TDEE calculation guide.

Target Calories (Goal-Adjusted)

Your adjusted daily calorie intake based on your selected goal. A goal context label (e.g., "Goal: Muscle Gain (+10%)") shows exactly how the offset was applied. If you are cutting, the target sits below your TDEE. If you are building muscle, it sits above. Maintenance keeps them equal.

This is your actionable number — the one that drives your daily nutrition.

Reading the Bar Chart

The progressive bar chart visualization makes the calorie pipeline intuitive. Each bar extends further than the last: BMR is the shortest, Target is the longest (for a surplus) or slightly shorter than TDEE (for a deficit). You can see at a glance how each layer of the calculation adds up. It turns an abstract pipeline of equations into something you can read in two seconds.

Section 3: Macro Blueprint — Your Daily Targets

Below the energy section, RepTrack breaks your target calories into three macronutrient targets displayed around a donut chart.

The center of the donut shows your total daily calories. The ring segments represent:

• Protein — grams and percentage of total calories
• Carbs — grams and percentage of total calories
• Fat — grams and percentage of total calories

RepTrack does not use generic percentage splits. It sets protein relative to your body weight and goal (higher during a deficit to preserve muscle, higher during a surplus to support growth), then calculates fat for hormonal health, and fills the remaining calories with carbohydrates. The percentages you see on the donut are an output of this calculation, not an input.

A note below the macros explains how protein is sized relative to your weight and your selected goal. This is important because the same person at the same weight will get different protein targets for muscle gain versus fat loss — and the difference matters for body composition outcomes.

The donut chart makes the ratio immediately visual. If protein looks thin relative to the other segments, it might be time to reassess your goal settings or check that your weight is up to date.

Section 4: Daily Fluids

The hydration section shows your daily water intake target calculated from your body weight and activity level.

• Liters per day target — your calculated daily water need
• Approximate glass count — the target divided into individual servings
• Glass icon visual tracker — a row of glass icons representing each serving

A contextual note explains that the target is influenced by your body size and activity level. Larger, more active people need more water — the calculation reflects this automatically.

Use the glass tracker as a visual guide, not a rigid prescription. Hydration needs fluctuate with temperature, humidity, training intensity, and caffeine intake. The target gives you a well-calibrated starting point. If your urine is consistently pale yellow, you are probably fine regardless of the exact glass count.

Section 5: Body Composition Detail

The final section provides a deeper breakdown of your body composition beyond the top-level metrics.

The Distribution Bar

A horizontal lean vs. fat distribution bar visually represents the proportion of your body that is lean tissue versus fat tissue. This is the simplest possible visualization of body composition — at a glance, you can see the balance.

The Numbers

Below the bar, four specific metrics:

• Fat-Free Mass — in kilograms, your total lean tissue weight
• Fat Mass — in kilograms, your total adipose tissue weight
• Lean:Fat Ratio — FFM divided by fat mass. Higher is leaner. A ratio above 4:1 indicates a lean physique, above 6:1 is athletic territory
• Body Fat % — your body fat percentage repeated here for context alongside the lean:fat ratio

A category badge (e.g., "Fit" or "Average") classifies your body composition based on the combination of these metrics.

Why This Section Matters

This is where you move beyond single-metric thinking. BMI alone is misleading — a muscular person can be classified as "Overweight" by BMI while having 12% body fat. The power of this section is seeing fat-free mass, fat mass, lean:fat ratio, and body fat percentage side by side. They tell different parts of the same story. Track the trends in this section monthly and you will have a far more accurate picture of your body composition changes than any single number could provide.

If Some Sections Are Locked

If you see a section titled "Unlock calorie, macro, and hydration targets" instead of the energy, macros, and hydration data, it means your profile is missing required inputs.

The body metrics section (Section 1) works with just your height and weight. But Sections 2, 3, and 4 — the calorie pipeline, macro blueprint, and hydration target — require additional profile data to calculate. The prompt will guide you to complete your profile with the missing fields.

Once you fill in the required data, those sections unlock immediately and all calculations populate in real time. There is no waiting period or manual refresh — update your profile and the dashboard fills itself.

Keeping Your Dashboard Accurate

Your metabolic dashboard is a calculation engine. The output is only as good as the input.

Update your weight regularly. Even small weight changes shift your BMR, TDEE, macro targets, and hydration needs. Weigh yourself under consistent conditions (morning, fasted, after bathroom) and update your profile every 1-2 weeks.

Reassess your activity level honestly. The activity multiplier is the single largest variable in the TDEE calculation. The difference between "Moderately Active" and "Lightly Active" is roughly 200-300 calories for most people. If your gym attendance changes, update this setting.

Update body measurements when they change. If you are tracking body fat through the Navy method (neck, waist, hip circumference), re-measure every 2-4 weeks. Stale measurements mean stale calculations, and every metric downstream of body composition will drift.

Trust the math, then verify with results. The dashboard gives you a science-backed starting point. Your body is the final arbiter. Give any calorie target two weeks, track your average weight trend, and adjust by 100-150 calories based on real-world outcomes. If the numbers check out on paper but your weight is not moving as expected, your actual TDEE is slightly different from the estimate — adjust and re-evaluate.

The metabolic status dashboard is not a static report. It is a living calculation that evolves as your body does. Keep the inputs current, and it stays accurate.