Adjusting Your Energy and Weight Goals on Cronometer
Cronometer offers flexible options for setting your overall energy (calorie) target. By default, this target is calculated based on your weight goals. However, users can override this with a fixed custom target or set specific weight loss/gain rates. This section details how to manage these settings on both the mobile and web versions of the app.
How to adjust your weight goal
Adjusting your weight goal is the primary way to change your daily calorie target based on a desired rate of loss or gain. Cronometer automatically calculates the appropriate calorie deficit or surplus needed.
Mobile App:
- Go to the More tab at the bottom right of the screen.
- Navigate to Targets > Weight Goal.
- Tap on Weight Goal and enter your target weight.
- Use the + and - buttons to adjust your desired weekly weight loss or gain rate.
- Tap Done to save the changes.
Web Version:
- Click on Targets + Profile in the navigation menu.
- Find the Weight Goal section.
- Enter your target weight and adjust the weekly rate of loss or gain. Your calorie target will update automatically.
How to set a custom calorie target
If you prefer to maintain a fixed daily calorie intake rather than letting Cronometer adjust it based on your weight goal, you can set a custom energy target.
Mobile App:
- Go to More > Targets > Macro & Energy Targets.
- Tap Show Advanced Settings.
- Toggle ON the Custom Energy Target option.
- Enter your desired calorie value in the text box.
Web Version:
- Click Targets + Profile.
- Click Advanced Settings.
- Toggle on Custom Energy Target and input your custom calorie amount.
Customizing Macronutrient Targets
Cronometer offers several ways to customize your macronutrient goals (protein, carbs, and fat), giving you the flexibility to follow different dietary approaches.
Choose a macro tracking method
Before setting specific numbers, you can choose a tracking method under the Macro & Energy Targets menu.
- Macro Ratios: Set a percentage ratio for each macronutrient. Your targets will automatically adjust if your total energy target changes.
- Fixed Targets: Manually set a fixed gram amount for each macronutrient. These targets will remain constant each day.
- Keto Calculator: This is a dynamic setting designed for ketogenic diets. It calculates protein, carbs, and fat targets based on your lean body mass and other settings.
Steps to edit your macronutrient targets
Mobile App & Web Version:
- Navigate to More > Targets > Macro & Energy Targets.
- Select your preferred macro tracking method (Ratios, Fixed, or Keto).
- For Fixed Targets, simply enter your desired grams for each macro.
- For Macro Ratios, enter the percentage for each macro.
Adjusting Specific Micronutrient Targets
For advanced users, Cronometer allows for individual customization of micronutrient goals like vitamins and minerals.
Mobile App:
- Go to More > Targets > Nutrient Targets.
- Select a nutrient from the list. A window will pop up.
- Toggle on the Custom button.
- Enter your specific daily target and, optionally, a maximum threshold.
- You can also select which nutrients to highlight in your diary for easy monitoring.
Web Version:
- Click Targets + Profile.
- Scroll down to the Nutrient Targets section.
- Click on the nutrient you want to edit and enter your custom daily target.
Comparing Target Customization Options
| Feature | Weight Goal-Based Target | Custom Energy Target | Fixed Macro Targets | Custom Nutrient Targets |
|---|---|---|---|---|
| Energy Calculation | Automatically adjusts based on weight goal | User-set fixed calorie amount | Automatically calculates macros based on weight goal/ratio | Set individually for each vitamin/mineral |
| Macronutrient Dependency | Macros tied to overall calorie target | Macros can be set via ratios or fixed amounts | Macros are independent of overall calorie target | Independent of macro goals |
| Flexibility | Dynamic, changes with weight input | Fixed, consistent daily target | Constant, ideal for specific diets | High flexibility for individual health needs |
| Use Case | General weight management | Bodybuilding, specific energy targets | Keto, low-carb, or specific dietary plans | Addressing specific vitamin/mineral deficiencies |
Conclusion
Changing the target on your Cronometer is a straightforward process that empowers you to take control of your nutritional goals. Whether you are aiming for weight loss, maintaining a specific caloric intake, or optimizing for a particular macro or micronutrient, the app provides a highly customizable framework. By using the 'More' > 'Targets' menu on the mobile app or 'Targets + Profile' on the web version, you can quickly and easily tailor your tracking to suit your personal health journey. Regular adjustment of these targets as you progress is key to continued success.
Keeping Your Targets Up-to-Date
For the most accurate tracking, it is important to regularly revisit your targets. For instance, as you lose weight, your daily energy needs decrease. Cronometer will prompt you to update your settings, ensuring your targets remain relevant. For users with Cronometer Gold, the Macro Scheduler feature offers even greater flexibility by allowing different targets for different days of the week, perfect for athletes with varying training schedules. Ultimately, a bit of periodic maintenance ensures that Cronometer continues to be a powerful and precise tool for your nutrition tracking needs.
