1. Start with your direction
Choose whether you want to maintain, gain, or lose weight, then select a pace that fits your priorities. This gives every later recommendation a clear purpose.
Your initial calorie and macro targets are a starting estimate. They become more personal as your own intake and weight data accumulate.
2. Build a usable signal
Log food and body weight consistently enough to show direction. Individual entries can be imperfect. What matters is whether the pattern is representative enough to support a decision.
Fitness Influx keeps partial logs editable and treats missing data as uncertainty. It does not pretend a sparse week has the same confidence as a complete one.
3. Separate trend from noise
Daily scale weight changes with hydration, sodium, carbohydrate intake, digestion, training stress, and other short-term factors. A smoothed weight trend helps reduce that noise while preserving the longer direction.
4. Add real-life context
A weekly check-in records hunger, energy, training, and how closely the week matched the intended plan. Those signals help explain why the numbers moved and whether a proposed change is practical.
5. Review the recommendation
When enough data are available, Fitness Influx compares intake with the weight trend and estimates the direction of energy balance. It can then suggest a bounded change to calories and macros.
You see the reasoning and confidence before choosing what to do. The system is guidance, not medical care, and it should not replace advice from a qualified clinician.