Want to see how your energy balance is tracking right now, minute-by-minute? Live Energy gives you a real-time, visual picture of your energy status throughout the day, so you can understand how to fuel your body to train smarter, push harder, and recover faster.
What Live Energy Takes Into Account
Live Energy is calculated using:
Resting energy expenditure (REE)
Sleeping energy expenditure (SEE)
Exercise energy expenditure (EEE)
Excess post-exercise oxygen consumption (EPOC)
Lifestyle activity, often referred to as non-exercise activity thermogenesis (NEAT)
Planned and logged energy intake
Dietary induced thermogenesis (DIT)
Body composition goals
REE, SEE, EEE, EPOC, NEAT, and DIT all burn energy, so each one will decrease your energy balance. Energy intake from meals and snacks increases it.
Accessing Live Energy
In the mobile app: open Trends and tap Live Energy to open the graph.
In Coach Hub: open the athlete's profile for the day you want to check, and select View Report to see their Live Energy graph.
Understanding the Live Energy Graph
Live Energy is displayed on a graph where the y-axis shows how many calories above or below balance you are, and the x-axis shows the time of day. Your current Live Energy figure is shown in text above the graph, and resets to 0 kcal every midnight.
The graph uses the following icons:
Solid white line: Past
Dotted white line: Predicted
Solid blue line: Workout
Small green dot: Live energy (your current position)
Large green, amber, or red circle with a navy centre: Planned meals
Large green, amber, or red circle: Logged meals
White target: End of day calorie target
Understanding Your End of Day Target
Your End of Day Target gives you a specific energy balance number to aim for by the end of the day. It's shown both on its own card below the graph, and on the graph itself as a white target symbol.
Your target is based on your goal and your workouts:
Lose: it's best to end the day in an energy deficit (a "negative energy balance").
Maintain: it's best to finish the day in balance (0).
Gain: it's best to end the day in an energy surplus (a "positive energy balance").
If your goal is set to Maintain, your end of day target may sometimes sit slightly above 0. This is normal, and happens when you eat a meal or snack within 6 hours of midnight - digesting and absorbing that food (DIT) has an energy cost that can take place over that 6-hour window.
Sufficient energy is essential for preparing for bigger workouts and competition events, so your end of day target may shift around these regardless of your goal, to make sure you're fuelled to perform at your peak.
Understanding Your Day's Largest Deficit and Surplus
Your Day's Largest Deficit and Surplus are individual points in the day that can help you understand your energy journey.
Day's Largest Deficit is the lowest point of energy deficit for that day. The aim isn't to make this number as low as possible - it's there to help you understand how to optimise your fuelling and recovery. It's often the result of:
Energy-expensive workouts - high-intensity or long-duration sessions that are an important part of a periodised training plan. Prioritise recovery and refuelling after these.
Skipping meals - consistently skipping meals may negatively affect health, performance, and recovery, and isn't recommended.
Under-consuming at meals or snacks - consistently under-eating may also negatively affect health, performance, and recovery.
Day's Largest Surplus is the highest point of energy surplus for that day. Again, the aim isn't to reach the highest number possible - it's there to help you optimise your fuelling and recovery. It's often the result of:
Consuming high-energy meals or snacks to prepare for a workout - this is normal, and an important part of fuelling to perform.
Over-consuming at meals or snacks - consistently over-eating may negatively affect health, performance, and recovery.