All the information to set your targets lives in one place: under the Targets + Profile tab. There are a number of advanced options for you to customize the targets that work best for you.
Learn more about:
Macro & Energy Targets
Your macronutrient targets by default are set to a ratio that fit within the acceptable macronutrient distribution ranges recommended in the Dietary Reference Intakes. However, you can choose to customize your targets for protein, carbohydrates and fat.
There are three different approaches to customizing your macronutrient settings with Cronometer: Macro Ratios, Fixed Targets, and Keto Calculator. You can also customize how you want to track your carbohydrates.
Learn more about customizing your macronutrient targets here.
By default, your Energy Target is calculated from your Weight Goal. However, if you would prefer to set your own custom fixed energy target, you can do so by tapping on Advanced Settings and toggling on Custom Energy Target. Learn more about setting a Custom Energy Target here.
Weight Goal
By default, your Energy Target is calculated from your Weight Goal.
Learn more about adjusting your Weight Goal here.
Energy Expenditure
These are the settings Cronometer uses to estimate your Total Daily Energy Expenditure (TDEE), in other words, the energy (calories/kilojoules) you burn in a day.
You can learn more about these settings here.
Nutrient Targets
All of your macronutrient and micronutrient targets are fully customizable in Cronometer.
Learn how to adjust these targets here.
Profile
The Profile section is where you can update your personal information, like your sex, birthday, weight, height and body fat %. We use these to estimate your energy needs and nutrient targets, where applicable.
Sex
Nutrient targets can vary based on sex. Update your profile when pregnant or breastfeeding to reconfigure your default nutrient targets based on recommendations tailored to these populations.
Weight
Choose Update to enter your most recent weight. When you change your weight in this section it will automatically be added as a biometric to today’s diary. (Alternatively, you can enter your current weight or height in your diary. Click the Add Biometric button at the top of your diary to enter your current weight on that day). The most recent values will be used to calculate your energy and macronutrient targets, if applicable.
Body Fat %
Choose Update to enter your most recent body fat percentage. When you change your body fat percentage in this section it will automatically be added as a biometric to today’s diary. (Alternatively, you can enter your current body fat % in your diary. Click the Add Biometric button at the top of your diary to enter your current body fat% on that day).
Please refer to our section on measuring body fat % to learn about methods to measure this biometric.
Body Mass Index
BMI is calculated from your height and weight, according to the formula: weight (kg) / height (m)2.
While BMI can be a useful and easy biometric to measure, it is not an accurate reflection of body composition. If you have measured your body fat you can update your Body Fat % biometric.
Reset Defaults
By default, your energy target in Cronometer is calculated for you based on your age, sex, height, and weight and your nutrient targets are set up based on your age, sex, and life stage based on the Dietary Reference Intakes. Each section of the Targets + Profile tab has an option to Reset back to defaults for you to easily revert each section separately at any time. If you would like to revert ALL your targets to the Cronometer defaults, click on the three dots in the top right corner > Reset all sections to default.