Set your nutrition goal
Choose to lose fat, maintain or build muscle at your own pace, and get daily targets that adjust each week as your weight trend changes.
No meal plan? You can still get daily targets for calories, protein, carbs and fat. Tell Fit+ what you're working toward and how fast, and it works out your targets from your weight trend. Each Sunday, your weekly check-in adjusts them.
Set a goal
On Fuel, tap Set a goal on the Eaten today card. Or tap Want targets that fit you? further down.
If you see the Set a goal list, tap Set your own goal. The same list also offers a plan from Fit+ AI, the plan Matched to you, and All plans.
Under What are you working toward?, choose Lose fat, Maintain or Build muscle.
To lose fat or build muscle, set your Goal weight. Fit+ starts from your weight trend, or your profile weight if you haven't weighed in yet. Tap the goal weight to change it.
Set your Pace, the amount you want to lose or gain a week. Drag the ruler, or tap Relaxed, Standard or Faster.
Check the result: about how much to eat a day, and around when you'd reach your goal weight.
Tap Save goal.
Your targets now show on Fuel: calories on the Eaten today card, and grams for Protein, Carbs and Fat below. The Set a goal button changes to Your goal. Tap it any time to change your goal or pace.
Weights and paces are shown in your units (kg or lb), and calories in kcal or kJ. Change them in Me, then Settings, then Units.
How your targets are worked out
- Fit+ estimates the energy you use a day, then sets calories below it to lose fat, or above it to build muscle. To maintain, calories stay around what you use.
- Protein and fat follow your weight, and carbs make up the rest.
- Targets adjust every Sunday as your trend changes. Your weekly check-in compares what you ate with how your weight moved, and suggests new targets. You choose whether to use them.
Your weight trend smooths out daily ups and downs, so one heavy morning doesn't change your targets. Add your weight a few mornings a week so your targets follow your real trend. See See your weight trend.
Goals and meal plans
- A plan from your nutritionist always wins. While you follow one, your nutritionist's targets are the ones Fuel uses. Your goal goes into your weekly check-in, and your nutritionist approves any change to your targets.
- A plan you picked yourself, such as a Fit+ plan, gives you meals to follow. If you've also set a goal, your goal's targets are the ones Fuel uses.
Common questions
Your goal weight is the wrong way from your trend. To lose fat, pick a goal weight below your trend. To build muscle, pick one above it.
No. Add your weight yourself, or let Apple Health or Health Connect bring it in. See Add a health reading.
No. Fit+ works out the energy you use from what you log and your weight trend, not from your watch.
Choose or follow a meal plan
Start a Fit+ meal plan, have Fit+ AI draft one from your answers, or follow the plan your nutritionist assigned, and understand your daily targets.
Your weekly check-in
Each Sunday, see how your week went and choose whether to use new daily targets. If a nutritionist set your plan, they approve the change first.