BasecampGet started

Course

Set targets that fit you

Where your calorie number comes from and how to read it. This course covers the details behind the estimate, the weekly rate setting, and the calorie, macro and hydration goals on your day screen.

  • 4 lessons
  • 20 min
  • Progress tracked
Start course

What you'll learn

By the end of this course, you'll be able to

  • Fill in the five details the calorie estimate needs, and pick an activity level honestly
  • Read the resting rate, maintenance figure and goal adjustment Nutrition works out from them
  • Set a weekly rate, and see why some target dates fall outside the range the app supports
  • Set calorie and macro goals as daily or weekly totals, in grams or as a percentage
  • Know which goals are optional, and what leaving one blank does

Before you start

  • A weight logged, so the estimate has a starting point

Lessons

  1. Lesson 1: Your details and why they change your targetsSex, age, height, weight and activity level feed a Harris-Benedict estimate of what your body uses in a day. What each one does to the number, and why activity level moves it most.Explainer·3 min read
  2. Lesson 2: Choosing a weight goal and rateSet a goal weight, pick a weekly rate, and optionally a target date the app can work backwards from. Why faster is not better, and what happens when a date cannot be met.Guide·2 min read
  3. Lesson 3: Setting calorie and macro targetsSet calories and macros as daily or weekly totals, in grams or as a percentage of calories. Every goal is optional, and leaving one blank simply hides its progress.Guide·2 min read
  4. Lesson 4: Your hydration goal and the five-a-day counterTwo goals that work differently from the rest: hydration you set yourself and log by hand, five-a-day counted automatically from the food you already logged.Explainer·2 min read