Navigating Your Calorie Budget in the Lose It! App
The Lose It! app calculates an initial daily calorie budget based on the information you provide about your gender, age, height, and activity level. As your body changes or your goals evolve, you may need to adjust this budget. The app offers several ways to do this, from updating your overall weight loss plan to setting a fixed, custom budget.
Method 1: Adjusting Your Weight Loss Plan
For many users, the easiest way to adjust calories is by altering the core settings of their weight loss plan. This method is ideal for those who want the app to recalculate their budget based on new information.
- Open the Lose It! app and tap your Profile icon in the top right corner.
- Scroll down to the Program section and tap Budget.
- Tap the gear icon in the top right corner of the Budget screen.
- From here, you can modify several factors that influence your calorie budget:
- Activity Level: The app calculates your Physical Activity Level (PAL) based on your selected setting. Choosing a different level, such as 'Somewhat Active' instead of 'Not Active,' will automatically adjust your daily budget.
- Weekly Rate: This setting determines your desired weekly weight loss, with options ranging from 0.5 to 2 pounds. Selecting a different rate will change the calorie deficit, thereby altering your daily allowance.
After adjusting these settings, the app will update your calorie budget automatically. Be sure to save your changes.
Method 2: Setting a Fixed Custom Budget
For those who prefer a specific, unchanging calorie target, Lose It! allows you to set a fixed, custom budget. This is particularly useful for users with specific dietary needs or those who follow a fixed meal plan.
- Navigate to your Profile and select Budget.
- On the Budget screen, tap the option to set a Custom budget.
- On iOS, tap Change; on Android, tap Edit.
- Enter your desired daily calorie budget and tap Save.
Once a custom budget is set, the app will no longer automatically adjust your calories based on your weekly weight loss rate. This provides greater control but requires more careful manual tracking.
Method 3: Using a Calorie Schedule (Calorie Cycling)
Advanced users may benefit from setting up a Calorie Schedule, a feature that allows for "calorie cycling". This is helpful for people who want more calories on weekends or specific training days.
- From your Profile, go to the Program section and tap Calorie Schedule.
- Tap Add Calorie Schedule.
- Follow the prompts to choose your high days and the amount of additional calories you want to add to those days.
- The app will then automatically adjust your calories for your low days to keep you on track with your overall weekly goal.
Comparison of Calorie Adjustment Methods
| Feature | Adjusting Weight Loss Plan | Setting a Fixed Custom Budget | Using a Calorie Schedule |
|---|---|---|---|
| Primary Control Method | App-generated based on weekly goal and activity level | Manual input for a static daily target | Pre-defined higher/lower calorie days |
| Flexibility | Dynamic; budget changes with updated stats | Static; budget remains the same | Flexible; allows for planned fluctuations |
| Best For | New users or those who prefer automated tracking | Experienced users with a specific target | Users who train inconsistently or want weekend flexibility |
| Effort Required | Low; set once and the app handles it | Medium; requires knowing your target calorie intake | Medium; requires planning your week and daily shifts |
| Premium Feature | No | No (Basic Custom is available) | Yes (Calorie Cycling is a Premium feature) |
The Importance of Updating Your Calories
Your calorie budget isn't a static number. A successful weight loss journey involves understanding that your needs change over time. As you lose weight, your Basal Metabolic Rate (BMR) decreases, meaning you burn fewer calories at rest. If you don't adjust your intake, your progress may stall. Similarly, changes in your activity level—starting a new workout routine or switching to a less active job—should prompt an adjustment to ensure your tracking remains accurate and effective. Staying mindful of these factors and knowing how to change calories on the Lose It app ensures you continue to make progress toward your goals.
Conclusion
Whether you need to make a quick adjustment based on a new weekly rate or prefer complete manual control over your daily intake, the Lose It! app offers multiple pathways to change your calorie budget. By navigating to your Profile and using the Budget or Goal sections, you can easily modify your plan. For the most hands-on approach, setting a custom budget or a calorie schedule provides the ultimate control, allowing you to tailor your journey to your unique needs. Remember to regularly revisit these settings to ensure your calorie target aligns with your evolving body and fitness goals for continued success.
Reference to an authoritative source on metabolic changes during weight loss.
