Every calorie target starts as a guess. Fit Shapes starts yours from a standard formula: your sex, age, height, weight, and activity level. That is a reasonable first estimate, and it is wrong for most people by some amount. Adaptive Targets replace the guess with what your own log shows.
Your weight, smoothed into a trend
Daily weigh-ins move for reasons that have nothing to do with fat: water, salt, a late dinner. So Fit Shapes does not react to any one reading. It turns your weigh-ins into a trend weight that moves 10% of the way toward each day’s weight. A heavy morning nudges the trend a little; a week of lower weigh-ins moves it a lot.
If you skip a few days of weighing in, the trend fills the gap with a straight line between your readings. It never runs past your latest weigh-in.
What you burn, measured from what you log
Here is the idea. If you ate a known amount over several weeks, and your trend weight changed by a known amount, the difference tells you what you burned. Fit Shapes does this arithmetic over about the last six weeks of your log:
- It adds up what you logged each day.
- It works out how much energy your trend weight change stored or released.
- What remains is your estimated expenditure: what you burn in an average day.
It is an average on purpose. It moves slowly, and it cannot tell you what you burned on any single day.
For the arithmetic to work, the log has to be honest. That is why the check-in asks whether any days were only partially logged. Fit Shapes leaves those days out, rather than counting a forgotten dinner as a day you ate less. And if you stop logging for more than three days in a row, it keeps your last good estimate instead of guessing.
A check-in every Monday
Once a new week starts, Today shows a Weekly check-in card. It compares your current macros with a proposal built from your measured expenditure and the weekly rate you chose. When there is not enough recent data to update the plan, the check-in still comes, and it says “No change this week.”
The check-in says it plainly, for example “Add about 150 calories a day.” Then it is your call:
- Accept new plan, and your new targets start today.
- Keep current plan, and nothing changes.
Each proposal changes your calories by at most 250 a day, so your targets move in steps you can feel, not jumps. And it never proposes fewer than 1,200 calories, or less than 60% of what you burn.
Calories first, then macros
A proposal is a full new set of targets, not only a calorie number. Protein comes first, from your weight and the protein level you chose. The rest of your calories split between carbs and fat by the diet you chose:
| Diet | Carbs, of the calories after protein |
|---|---|
| Balanced | 55% |
| Low-fat | 75% |
| Low-carb | 30%, up to 130 g a day |
| Keto | 8%, up to 30 g a day |
Fat gets the rest, and never less than 20% of your calories.
You stay in charge
If you would rather set your targets yourself, switch your Program to Manual in Personal details. Fit Shapes keeps measuring in the background, and there is no Monday check-in. When you want a fresh number, you can recalibrate from your data.
Starting from your history
If you’re coming from MacroFactor, MyFitnessPal, or Cal AI, you can import your history. Your expenditure then starts from real data instead of a formula. History that ended more than six weeks ago still fills your log, but it is too old to set today’s estimate.
What Adaptive Targets are not
They are estimates from your own log, and they are only as good as what you log. They are not medical advice, and they do not replace a clinician who knows your history. If something in your numbers looks wrong, your log is the first place to look, and the next check-in will read it again.