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Your coaching, explained
Where your target comes from, and how it's computed.
Why did my target change?
Your target changed from 2350 kcal/day to 2250 kcal/day.
Applied on 2026-09-20. This is a completed target transition, not a recommendation waiting for your approval.
7 of 7 logged days stayed within the calorie target active on that date. 7 logged days were available in the completed review window.
Across 3 weigh-ins, trend weight moved from 73.6 kg to 73.6 kg (-0.05 kg).
Across 3 training days: 2520 kcal/day. Rest days: 2048 kcal/day. The week averages 2250 kcal/day.
Expenditure data is unavailable for this applied target transition, so no measured-expenditure or confidence claim is shown.
Target history
- 2026-07-03 – 2026-09-19Coached2350 kcal/day
2350 kcal/day · 145 g protein · 265 g carbs · 70 g fat
- From 2026-09-20CurrentCoachedFrom 2026-09-20
2250 kcal/day · 150 g protein · 245 g carbs · 68 g fat
Adjustment history
Applied target transition
Your target changed from 2350 kcal/day to 2250 kcal/day.
Applied on 2026-09-20. Detailed expenditure rationale is unavailable.
How this works
Your target doesn't come from a fixed formula. It starts from the goal calculator's estimate, then updates every week from what you actually logged: your trend weight (a smoothed average, not the number on the scale any one day) and your average daily intake.
If a week is too thin on data — fewer than 4 logged nutrition days or 2 weigh-ins out of the trailing 7 — the estimate holds where it was rather than reacting to a guess. That's why a sparse week can leave your target unchanged.
How trend weight translates to a calorie target depends on how close you are to your goal weight, when one is set: within 0.7 kg of it, your target holds at your measured expenditure (maintenance). Further out, either your stated weekly rate sets the target directly, or — with no goal weight — a small nudge (about 0.15% of your bodyweight per week) steers gently toward it.
The kcal-to-kg conversion itself isn't a single constant: rapid weight change is disproportionately water and glycogen, so it converts at a lower energy density (~5,500 kcal/kg) than slow, steady change, which approaches true fat-mass density (~7,700 kcal/kg).
This is an explainable tracking aid, not medical advice or a guarantee of an outcome.