Nutrition, tracked simply

The food log is one screen per day. At the top sit your targets for the day: calories and the three macronutrients, protein, carbohydrates and fat. As you add what you eat, each target fills up and shows how much room is left.

You do not have to hit every number to the gram. The point is a clear picture: are you roughly where you want to be on calories, and are you getting enough protein to support your training. The rest is detail.

Logging a day is quick once it becomes a habit. Add a food, set the portion, and it lands under the right meal with its calories and macros counted. You can edit or remove an entry any time, so a wrong guess in the morning is a two second fix in the evening. Miss a day and nothing breaks; you simply pick it back up.

Adding a food should take seconds. There are three fast ways to find one, and most days you will lean on whichever is closest to hand.

Once a food is in your log, adjusting the portion updates its calories and macros right away, so a rough estimate is easy to correct. Custom foods are the real time saver: build your usual shake or your standard lunch once, and adding it later is a single tap.

1. 1
   Search by nameType what you ate and pick the closest match from a large food database. Results show calories per 100 g; tapping one opens the portion view with full macros before you add it.
2. 2
   Scan a barcodePoint your camera at the label on a packaged product and the scanner pulls its exact nutrition straight into your log.
3. 3
   Save a custom foodFor a meal you eat often, save it once with your own numbers. It then lives in your list, ready to add in one tap.

A meal plan groups foods into the meals of a day, for example breakfast, lunch, dinner and a snack. It gives your day a shape you can repeat, so you spend less energy deciding what to eat and more energy following through.

A plan is a guide, not a cage. Swap a food, change a portion, or skip a meal whenever real life gets in the way. The log still tracks what you actually ate against your targets, so the plan tells you what was intended and the log tells you what really happened.

The value of a plan is that it removes small daily decisions. When breakfast is already decided, you make it and move on. Over a week that saved effort is what keeps you consistent, and consistency is what moves the numbers.

If you train with a coach, they can set your daily targets or assign a full meal plan. From then on your food log shows their numbers, and you track your real intake against them. Your coach can see how the week is going and adjust.

Working with a coach on nutrition is optional. On your own, you set your own targets and change them whenever your goal shifts.

Either way the log works the same. You record what you actually eat, and the targets, yours or your coach, sit alongside it. Nothing about the tracking changes; only who set the numbers does.

One day tells you little. A trend tells you a lot. Over a week or a month you can see your average calories and protein and whether your body weight is moving the way your goal expects. That average is what you steer by.

If the trend and the goal disagree, you have a clear next step: nudge calories up or down and check again in a week. Consistency over a stretch of days beats a perfect single day every time. A few things are worth watching as they build up over time.

• Average calories across the week, not the swing of any single day.
• Protein hit rate: how often you actually reached your protein target.
• Body weight direction: slowly up, slowly down, or holding, matched against your goal.

Questions about nutrition

Do I have to hit my targets exactly?

No. Targets are a guide, not a pass or fail. Getting roughly close on calories and reliably hitting protein over the week is what matters. A trend of good days beats one perfect day.

Can I scan barcodes?

Yes. The barcode scanner reads the label on a packaged product with your camera and adds it to your log. You can also search by name or save your own custom foods.

What if my coach set my targets?

Your food log then shows the targets or meal plan your coach assigned, and you track your real intake against them. Nutrition coaching is optional; on your own you set and change your own targets.