1. How We Calculate Your Calories and Macros
Your calorie and macro targets are tailored just for you! They’re based on your age, weight, height, activity level, and the goal you choose in your profile. Whether you’re aiming to lose fat, maintain your weight, or build muscle, we adjust your targets to fit your journey seamlessly.
2. Why Our Approach is Different
You might be surprised by the amount of calories you’re allocated—this is intentional! Unlike extreme deficit programs that often lead to a cycle of starving and bingeing, we use a moderate deficit to keep you feeling full, satisfied, and energized every day.
This approach helps you:
Burn fat effectively without energy crashes.
Avoid plateaus and metabolic slowdowns.
Build sustainable habits that last a lifetime.
Consistency is the key to long-term success, and we’re here to support you every step of the way.
Why Macros Matter
We don’t just look at calories—we focus on macros (protein, fats, and carbs) for a balanced, sustainable plan. Here’s why each macro matters:
Protein: Builds and maintains muscle, keeps you full, and supports fat loss.
Fats: Vital for hormone health and overall well-being.
Carbs: Provide energy for workouts and daily life.
By hitting your macros, you’ll fuel your body to perform at its best while seeing consistent, measurable results.
The Role of Check-Ins
Check-ins are essential for keeping your plan updated and effective. When you log your weekly check-ins, your calorie and macro targets automatically adjust to reflect changes in your weight and progress.
It’s simple: you focus on staying consistent, and we’ll handle the calculations.
Activity Levels and Accuracy
Your activity level plays a big role in determining your calorie and macro targets, so it’s important to update it when needed. For example:
3-day workout program: Select a “3-day activity level” in your profile.
5-day workout program: Adjust to a 5-day activity level.
Keeping this updated ensures your targets reflect your true energy needs, helping you stay on track.
Meal Plan Options
You have two flexible ways to hit your targets:
Follow a meal plan: Choose a plan tailored to your calorie needs for maximum efficiency and ease.
Log your own meals: Pick recipes from our extensive library or build meals that fit your macros.
Both options allow you to stay consistent while customizing your journey to fit your lifestyle.
Deficit and Maintenance Phases
We recommend staying in a deficit for a maximum of 12 weeks before transitioning to a maintenance phase for 4–8 weeks.
To adjust your plan, set your fitness goal in your profile to “Lose Body Fat” to enter a deficit. When moving into a maintenance phase, update your goal to “Maintenance.”
Why is this important?
Taking a maintenance phase helps:
Prevent metabolic slowdown.
Reduce fatigue and hunger.
Sustain your progress over the long term.
This strategic break allows your body to recover while maintaining the results you’ve worked hard for.
How long should you stay in maintenance?
4–6 weeks: If your deficit felt easy and manageable.
6–8 weeks: If you experienced mild plateauing, hunger, or fatigue.
8+: If you lost significant weight or showed signs of metabolic slowdown (e.g., low energy, hunger, or reduced training performance).
Once your maintenance phase is complete, you can update your goal and return to a deficit if you’d like to continue your fat loss journey.
When Your Targets Update
Your calories and macros will automatically adjust:
After every check-in (e.g., weight changes).
When you update your activity level in your profile.
Can You Adjust Targets Manually?
Currently, members can’t directly adjust their calories and macros. However, if you’d like to make small adjustments:
To lower targets: Decrease your activity level in your profile.
To increase targets: Increase your activity level in your profile.
This ensures your targets remain in line with your actual activity while giving you some flexibility.
Tips for Staying on Track
Pre-log meals: Use the meal plans or recipe library to find macro-friendly recipes and plan ahead.
Stock up: Keep your kitchen stocked with quality ingredients to make meal prep a breeze.
Meal prep: Prep your meals in advance to save time and stay consistent.
Eat similar things: Have the same breakfast, lunch, dinner for a few days at a time to keep groceries/prepping/meal planning simple and efficient.
Simple swaps: Choose leaner protein sources, lower-calorie sides, or smaller portions to hit your targets.
Small, consistent habits add up to big results over time!
What to Do If Progress Stalls
Plateaus happen to everyone—it’s a normal part of the journey. Here’s what to do if you’re not seeing progress:
Double-check your activity level and adjust it if needed.
Make sure you’re logging meals and check-ins consistently.
Reach out to us for support—we’re here to help you troubleshoot and keep moving forward!
Motivational Boost
Remember, progress is about so much more than just the number on the scale. It’s about strength, energy, and building habits that will serve you for a lifetime.
You’re fueling your body for success, and every small step you take is bringing you closer to your goals.
Frequently Asked Questions
Q: Why are my calories higher than expected?
A: We use a moderate deficit (about 20%) to help you feel full and energized while burning fat effectively. Other plans may use extreme deficits that can lead to a cycle of starvation and bingeing, which we actively avoid.
Q: What happens if I miss a check-in?
A: No problem! Just log your next check-in as soon as you can to keep your targets updated.
Q: Can I eat out and still hit my targets?
A: Absolutely! Choose meals that focus on lean proteins and veggies. You can use the app to estimate portions and keep everything on track.
Need Help?
Have more questions or need support? Reach out to us—we’re always here to help you succeed!