Workouts and weigh-ins follow the same pattern as meals: no separate screen to fill in — tell Sophia what happened. Both are stored with the exact moment they happened, which is what keeps your diary timeline in order — say when it happened if it wasn't right now, and Sophia uses that instead of assuming the current moment.
Logging a workout
Say what you did, and she'll estimate the rest. "Just got back from a 40 min run" is enough — she'll work out a reasonable calorie burn for a run that length, categorise it as cardio, and log it with the duration you gave her. If you know your average heart rate or want to be specific about calories, tell her and she'll use that instead of estimating.
A logged workout adds a fraction of its burned calories back to your budget for the day — you don't need to work that out yourself, it happens automatically once the entry is in. A rest day is a day with nothing logged; there's nothing to mark. Every workout falls into one of three categories — cardio, strength or other — which Sophia picks based on what you describe, and duration or heart rate are only added when you actually mention them; neither is required to log a workout.
Logging a weigh-in
Tell Sophia your weight the same way — "weighed in at 81.2 kg this morning" — and she'll record it. If you log in pounds she'll convert it for you.
One weigh-in on its own doesn't mean much: day-to-day weight moves with water, salt, sleep and digestion well before it moves with fat or muscle. That's why metrIQ doesn't react to any single reading. What actually drives your targets and your sense of progress is the trend — a line fitted through your recent weigh-ins — not whatever the scale happened to say this morning. A heavier-than-usual reading the day after a salty dinner won't move your trend much; a real, sustained change will show up over several days regardless of any one number.
Practically, this means the best habit is weighing in often — daily, if you're comfortable with it — rather than occasionally. More readings make for a steadier, more honest trend. A single weekly weigh-in isn't wrong, but it gives the trend far less to work with, so it swings more with whatever that one morning happened to be.
Logging for an earlier day, or several things at once
You don't have to log a workout or a weigh-in the moment it happens — a single message like "went for a run yesterday evening, about 5k" or "weighed in Tuesday morning at 82.4 kg" backdates the entry to the right day and time. The one direction that's closed off is forward: you can go back as far as the day you joined metrIQ, but a workout or weigh-in you haven't gotten to yet won't log as anything but now.
Same as with meals, you can describe several things in one message and Sophia will log each with its own time: "forgot to log — had eggs and toast for breakfast around 8, and just finished a 30 min lunchtime walk" logs both, at the right times, from a single message.
Questions about how a workout or a weigh-in changed your numbers? Ask us.