How Fueling Targets Work

The Nutrition page gives you a daily calorie and macro target that moves with your training, plus a simple way to log what you actually eat. It is not a meal plan or a recipe book — it tells you how much fuel the day needs, and lets you check whether you got it.

Where the Target Comes From

Every day's target is built from your own numbers, in this order:

Ingredient	Where it comes from
Resting burn	Your body data — weight, height, age, sex. If you have a body-fat reading from a smart scale, a lean-mass equation is used instead, which is more accurate for athletes.
Everyday activity	A multiplier for life outside training — commuting, chores, standing, chasing kids. Your coach can set this from what you tell them; otherwise it is inferred from your device's daily step counts.
Training energy	Today's planned sessions, priced at what they should cost. No plan? Your typical week, estimated from the last 4 weeks of what you actually did.
Your goal	Fuel performance, lose or gain body composition, or maintain — set with your coach in chat. A body-composition deficit is capped and never applied on long, quality or race days.

The Plan Is the Plan

This is the single most important thing to understand: the target is what the day was planned to need. It does not react to what you do or don't do. Train harder than planned, skip the session entirely, or add an unplanned ride — the target does not move. Only two things change it: a change to the plan itself, or a new weigh-in.

That is deliberate. A target that chased your activity would keep moving under you all day, and you could never fuel ahead of a session — which is exactly when fuelling matters most. What you actually did shows up in burned instead.

Macros and Fluid

• Carbs rise on long, quality and race days and ease off on rest days. How big those swings are is your choice — your coach can set big swings, softer swings, or one flat daily number. Committed low-carb athletes get reduced bands that still fund hard days.
• Protein is a steady amount per kilo of body weight.
• Fat takes the remaining energy, with a floor it never drops below.
• Fluid combines a body-weight baseline with your planned training hours - a floor, not a cap. When your watch recorded a hot session (above 20 °C / 68 °F), the floor lifts for the heat and the bar says by how much; drinking past it is always fine. Done a sweat test? Tell your coach your before/after weights, what you drank and how long you went - your measured sweat rate then replaces the population per-hour number and scales the heat lift. Caffeine and sodium are tallied for your awareness — neither has a target (sodium's is unknowable without knowing your sweat; see Target, Burned & Remaining).

Macro floors win over everything: if carbs, protein and minimum fat together need more energy than the target, the target rises to fund them. Your body gets what it needs.

Changing Any of It

The plan behind these numbers is built in conversation with your coach — goal, how you eat, exclusions, what your gut tolerates on long efforts, your supplement routine. Just tell the coach what changed. The Nutrition page itself never edits the plan.