The watch companion exists for speed. It helps you capture nutrition inputs and workout context in the moment so your targets and coaching are built from real data.
01Log food water weight and workouts from the wrist
On Apple Watch, Fuel focuses on actions that benefit from being immediate.
Wrist quick log is the core workflow. It is designed for repeated meals, post training routines, and the kind of small actions that get skipped when the phone is not nearby.
The watch also supports weight logging, hydration, fasting, workouts, sauna sessions, Health Grade, recent activity, and sync status. Use it when the phone would slow down the capture.
02A home screen that follows the day
The Watch home screen changes its lead card with the available context. It can show fasting progress, a recent post-log note, yesterday's review, or a morning, midday, or evening summary. Scroll for nutrition totals, water, Health Grade, logging actions, and Recent activity.
The freshness line tells you whether the watch is syncing, needs attention, or is showing an older update. If it says Open Fuel on iPhone to update, open the phone app to refresh the shared record.
03Installing the watch app
Fuel installs on Apple Watch through the iPhone Watch app.
- Install Fuel on iPhone and open it once
- Open the Watch app on iPhone
- Scroll to Available Apps, find Fuel, then tap Install
If Fuel is already listed under Installed on Apple Watch but you cannot find it on the watch, restart both iPhone and Apple Watch, then check again.
04Watch face complications
Fuel supports watch face complications so the day stays visible without opening the app.
- Press and hold your watch face
- Tap Edit
- Swipe to the complications screen
- Tap a complication slot and select Fuel
The configurable metric complication can show calories, protein, macros, water, fasting, sauna, Health Grade, or streak. Fuel also includes fixed complications for Calories Left, Water, Streak, and Macro Focus. They update based on the most recent watch and iPhone sync, so treat them as a glanceable summary, not a live meter.
Use Streaks to understand what counts toward the streak counter.
05Wrist quick log workflow
Quick log is not a separate diary. It is a faster capture path that syncs back into the same Apple Health nutrition record stream.
Open Quick Log and choose a favorite or recent food when its saved portion matches your meal. If the list is empty, add favorites on iPhone and use Sync now on the watch.
For a new meal, tap Describe a meal and dictate what you ate, including useful quantities. The watch sends that request to iPhone for analysis. A pending entry can show Analyzing on iPhone before nutrition values are ready, so the text appearing in Recent activity does not mean analysis has finished.
If a pending entry shows Needs attention, open it. Retryable failures offer Sync now, and failed pending commands can offer Undo. These controls belong to pending failures; ordinary completed food entries do not have a general Watch undo button.
06Fix a wrong watch log before it sticks
Treat watch logging as the first pass. The goal is a stable daily record, not perfect restaurant grade measurement in the middle of a busy day.
If an entry needs a correction, make it the same day so daily review and weekly coaching do not learn from an error that you already know about.
07Weight logging from the watch
Open Weight from Watch home for your latest synced weight, its recency, and an available trend rate. A compact chart appears when the watch has at least two history points.
Tap Log Weight for a new weigh-in. The entry starts from your last known weight in your preferred unit and syncs back to the same record used on iPhone.
The Watch chart is a recent synced view. Use iPhone for wider date ranges, past-entry corrections, or a refresh when the watch asks you to open Fuel. See Weigh-ins and Weight Trend for the full weight workflow.
08Read daily and weekly reviews
Watch Daily Review shows a compact recap of yesterday with available Health Grade, nutrition, coach summary, and energy details. Weekly Review can show the reviewed dates, overview, scorecard, opportunity, targets, and action plan, with Full review on iPhone for the longer version.
The phone prepares both reviews. No review yet means the watch does not have a usable current review; open Fuel on iPhone to update it. A missing Watch review is not proof that the reviewed period had no logs.
Review access follows the usual Free and Pro rules. Use Daily Review and Weekly Review for the review windows and what the summaries mean.
09When to switch back to iPhone
Use iPhone for photo based logging, recipe details, and any edit where you want full context. The watch is a capture surface, not the place for long form planning.
10Water logging from the watch
The watch companion includes a hydration view for logging water without reaching for your phone. Tap to add common amounts and see your progress toward the daily target. The entry syncs back to the same Hydration record on iPhone.
11Fasting timer on the watch
The fasting view mirrors the fasting tile on Today. It shows your current fasting stage, time elapsed, and estimated calories burned. If you use fasting notifications, they also appear on the watch. See Fasting for how fasting stages work.
12Workout logging from the watch
You can start and log workouts directly from the watch. Choose a preset such as walk, run, cycling, strength, HIIT, or Other, set the duration, and the entry syncs to Apple Health and appears in your Energy Balance. For workouts already tracked by Apple Watch natively, Fuel reads them automatically through Apple Health without double counting.
If App Preferences maps Apple Health Other workouts to Sauna, Fuel presents those matching entries as sauna context across Today, Watch, and coaching.
13Sauna sessions from the watch
Sauna has its own watch flow. Start a session, set the temperature when needed, and watch elapsed time, estimated calories, and heart rate during the session.
When you end the session, Fuel syncs the sauna entry back to iPhone and writes compatible workout data to Apple Health when permissions allow. Use the dedicated sauna flow for heat sessions instead of treating them as generic workouts.
14Health Grade and activity sync on watch
The Health Grade screen shows the current grade and contributor context from the watch. Recent Activity shows the latest logged items and training entries. Sync Status shows whether the watch has fresh iPhone data and gives you a place to request a sync when the watch looks stale.
15Watch widgets
Fuel supports Smart Stack widgets and controls on Apple Watch for quick glances and fast actions. Hydration, Fasting, and Next Action widgets are separate from watch face complications. Hydration, Quick Log, and Workout controls are separate from both.
