Go to the Profile +Targets tab in Settings to set a goal weight and choose to maintain weight or a rate of weight loss or gain.
Learn how to:
- Add a Weight Goal
- Select a rate of weight gain or loss
- Show or hide your weight goal in the Energy Summary
- Set a Custom Energy Target
- Reset Defaults
Scroll down to the Weight Goal or Custom Energy Target section to modify your energy target to meet your goals. Choose between these two options to set up your energy target.
1. Weight Goal - These settings dynamically calculate your energy needs based on your profile, energy burned and weight goals (maintain, gain or lose).
2. Custom Energy Target - Enter a fixed energy target of your choosing.
Weight Goal
Enter a Weight Goal to add a green target line to your Weight Goal Timeline chart. When you have selected a rate of weight gain or loss, the chart will update with a projected timeline to reach your goal.
Rate
Cronometer will default your account settings to maintain weight. This will estimate your energy needs from the information you've entered in your profile and energy burned sections above in the Profile + Targets tab. Choose a rate of weight loss or gain to add (weight gain) or subtract (weight loss) Calories (or kJ) to your Energy Budget and Energy Target.
Use the slider to select a rate of weight gain or loss in increments of 0.25 lbs/week (0.11 kg/week). The text below displays how much energy is added or subtracted from your Energy Budget.
This number is also highlighted in the blue bar below the Weight Goal Timeline. The Daily Energy Surplus/Deficit is the number of Calories (or kJ) that are added/subtracted from your Energy Target.
Weight Goal Timeline
This graph will show your predicted weight gain/loss overtime (blue line) based on the rate you've chosen above. Your Weight Goal will appear as the green line. View the date on the x-axis to see by what date you will reach your goal weight with the rate you have selected.
Show Weight Goal in Energy Summary
Tick the box to Show Weight Goal in Energy Summary and add or subtract Calories (or kJ) according to your weight goal from your energy budget in the Energy Summary, shown here:
Point your mouse at the purple box to read more about your Energy Budget for the day.
Toggle off the option to Show Weight Goal in Energy Summary to remove your rate of weight gain or loss from your Energy Budget. This will revert the calculation to energy Balance which is equal to Energy Burned minus Energy Consumed.
Please note, your weight goal will still be applied to your energy target in the macronutrient targets section of your diary.
Set a Custom Energy Target
If you would prefer to set your own custom fixed energy target this is the place to do it! Select this option and enter in the custom value you would like to use. This is applied to your energy target in the Macronutrient Targets section of your diary. Your Energy Summary will display your Energy Balance which is equal to Energy Burned minus Energy Consumed.
In the Settings:
Custom Target in Diary:
*Please note that "Include Exercise" and "TEF" also be added to Custom Energy Target if you have these option selected:
As an example, you add foods (TEF 10kcal) and exercise (70kcal) to your diary:
Exercise and TEF will be added to your custom energy target:
Reset Defaults
If you would like to restore the defaults used in Cronometer click the orange Reset Defaults button in the top right corner of the Weight Goal or Custom Energy Target section. This will return your settings to dynamic Weight Goal settings with a goal to maintain weight.