Every day in a nutrition plan has its own targets. They sit in the Daily values section at the top of the day in the nutrition builder. Targets belong to the day, not to the plan. A plan with a training day and a rest day can ask for different calories on each. The name of the day you are editing is shown next to the calorie target so you always know which day the numbers belong to.

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Goal and macro split

The three chips at the top of Daily values set the plan’s goal. The percentages are shares of the day’s calories. Perform turns them into grams using 4 kcal per gram of protein, 4 per gram of carbs and 9 per gram of fat. Example. 2,000 kcal on Balance:
  • Protein: 2,000 × 30% ÷ 4 = 150 g
  • Carbs: 2,000 × 40% ÷ 4 = 200 g
  • Fat: 2,000 × 30% ÷ 9 = 67 g
A new plan starts at 2,000 kcal on Balance.

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Calorie target

Type the day’s calories under Calorie target.
  • Changing the calories recalculates that day’s protein, carbs and fat from the goal’s split.
  • This happens even if you had adjusted the macros by hand. A calorie change always resets that day’s macros.

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Macro targets

Each macro shows the planned amount from the meals, a slash, and the target. Click the target to change it.
  • Changing a macro changes that macro only. It does not change the calories and it does not change the other two macros.
  • A macro you tuned by hand stays as it is until you change that day’s calories.

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Switching the goal

When you click a different goal chip, Perform looks at each day separately:
  • A day whose macros still match the old goal’s split follows the new goal.
  • A day whose macros you tuned by hand keeps its numbers.
A stray click on a goal chip cannot wipe macros you set carefully.
Set the calories first, then adjust a macro if you need to. If you do it the other way round, the calorie change resets your macro edits.

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The gap between target and menu

The targets and the meals are two separate things. You can plan meals that add up to less or more than the day’s target. Perform does not force them to match. It shows you the difference. Next to the calorie target, a badge compares the planned meals with the target:
In the app, the trainee’s daily goal is the target you set here, not the total of the planned meals. If a day has no targets at all, the total of the planned meals is used.

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Water target

Type the day’s water under Water target, in liters. The trainee sees it in the app as their daily water goal and logs water against it. If the plan sets no water target for the day, a water goal saved on the trainee is used, when there is one. With neither, the app shows No daily goal set.

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Targets in portions mode

When your studio uses portions, the day’s targets are set in portions.

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Portion targets

Each macro has a portion target: the protein, carb and fat portions for the day. The row shows the planned portions from the meals, a slash, your target, and the grams it works out to.

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Calories follow the portions

In portions mode the calorie target is calculated for you from the portion targets:
Example with the default values of 180, 160 and 180 kcal per portion: 5 protein, 10 carb and 2 fat portions give 900 + 1,600 + 360 = 2,860 kcal. While the calories are calculated this way, a chip under the calorie field says so, and the macro grams come from the same numbers, so protein, carbs and fat always add up to the calories shown.

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Overriding the calculated calories

You can still type a calorie value. Typing over a calculated number overrides it for that day. A button then offers to go back to the calculation and shows the value it would return to. Good to know:
  • A day with no portion targets is left alone. Its calorie target is not replaced by zero.
  • Clicking a goal chip does not re-split a day whose calories follow its portion targets.
  • The kcal per portion are read when you open and edit the plan. Changing them in settings later does not rewrite saved plans. A plan picks up the new values the next time you open and save it.

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Fruit

A chip Fruit is set more than once a day appears in Daily values when the day’s fruit goes over half a portion, which is one fruit serving.

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Meal targets

A single meal can have its own target as well. See a meal with a target and no foods.

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Older plans

Plans built when targets were set once for the whole plan open with that target on every day. Nothing looks different until you edit a day. From then on each day carries its own numbers.

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What shows on plan cards

In the plan library, a nutrition plan card shows the calorie target. When the days differ it shows the range from the lowest to the highest, for example 2,500-3,000 kcal. A plan with no calorie target shows Missing calorie target.