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How your targets work

Your targets are the numbers your dashboard and your coach measure against: daily calories, plus protein, carbs, and fat in grams, tied to a goal — weight loss, muscle gain, maintenance, recomp, or general health.

Where the numbers come from​

Your coach proposes them; you approve them. During onboarding (and any time you ask), Ember suggests calorie and macro numbers based on your profile — stats, activity level, and goal — and explains its reasoning. When you agree, it sets them as your active target. There's no black-box formula silently deciding your calories: the numbers are always visible, explained, and yours to veto.

Prefer to pick your own? Enter them directly in Settings on iPhone or web. Every field is optional — if you only want to track calories, or only protein, leave the rest blank and the dashboard tracks what you've set.

Changing targets​

  • In chat: "bump my protein to 160g", "I want to cut — recalculate my calories". The coach updates the target and the dashboard follows immediately.
  • In Settings: edit the numbers or goal type directly.

One target is active at a time. Past days keep the targets they were measured against, so changing your goal today doesn't rewrite last week's history.

What counts as "on target"​

When Ember reviews your week, a day counts as on target when your calories land within about 10% of your goal — nutrition is a weekly game of averages, not a daily pass/fail. Ask your coach things like "how was my week?" or "chart my protein for the last 30 days" for the bigger picture.

When to update your profile​

Targets are only as good as the profile behind them. When your weight changes meaningfully or your training changes, tell your coach — it'll flag when your targets deserve a revisit. See Profile & preferences.