# Nutrition targets

## Main screen

Here you'll find a list of the nutrition targets you've saved. Each one has a value for calories, protein, carbohydrates and fat. They'll also show the starting date and scheduled days (if applicable), and whether they're the default target that is loaded automatically in the [nutrition tracking section](https://docs.synrgetic.com/getting-started/for-individuals/tracking/nutrition). Tapping on one will let you modify it.

<figure><img src="https://3445570049-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FLSPSng3sBjlDOokQQIDb%2Fuploads%2FqyJFxdhu2D1pGDHjqTmQ%2Fnutrition-targets-1.png?alt=media&#x26;token=d73753f9-749a-425e-a438-2b082db710a3" alt="Nutrition targets main screen" width="256"><figcaption><p>Nutrition targets</p></figcaption></figure>

## Creating a new target

Tapping the blue plus button will take you to a new screen where you can create a new nutrition target. You can either use our calculator to generate a target for you based on some variables, or do it manually and enter the values yourself:

### **Calculator**&#x20;

**T**here are three widely used formulas that you can choose from: Harris-Benedict, Mifflin-St. Joer, and Katch-McArdle. Each will ask you for slightly different variables as they calculate a little differently from one another.&#x20;

Once you have entered the values and tapped the green button, it'll give you three results: weight loss, maintenance, and weight gain. You are able to select one, give it a name, and then save it to your list of nutrition targets.

<div><figure><img src="https://3445570049-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FLSPSng3sBjlDOokQQIDb%2Fuploads%2FArbPsTNERuFSmwQs8ds7%2Fnutrition-targets-2.png?alt=media&#x26;token=4bff7d0f-820e-4dd9-aac4-b58ccea243ac" alt="Calorie and macronutrient calculator" width="256"><figcaption><p>Calorie &#x26; macronutrient calculator</p></figcaption></figure> <figure><img src="https://3445570049-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FLSPSng3sBjlDOokQQIDb%2Fuploads%2F6Vx9yNAcTJw5kl7CKVBL%2Fnutrition-targets-3.png?alt=media&#x26;token=468ad3da-12b7-4fc7-a783-86e61dedf818" alt="Calculator results" width="256"><figcaption><p>Calculator results</p></figcaption></figure></div>

{% hint style="info" %}
**Quick tip:** after saving a calculation result, it'll be the same as if you entered the values manually. You'll be able to set a start date, schedule it for certain days, and optionally select it as the default.
{% endhint %}

{% hint style="warning" %}
**Please note:** the results are generated using widely used formulas. They can often be inaccurate as we are all different and our actual requirements vary widely. The results should only be used as a rough estimate.
{% endhint %}

### Manual entry

This tab lets you create a nutrition target manually, by giving it a name, entering a value for protein, carbohydrates and fat (calories are calculated automatically).&#x20;

You can choose to make the target the default one so that it appears automatically on the nutrition tracking screen. You're also able to choose a start date and specify which days of the week you want this target to automatically be loaded in the nutrition tracker, if you wish.

<div><figure><img src="https://3445570049-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FLSPSng3sBjlDOokQQIDb%2Fuploads%2F8DDZDpYNwOEAwQYQVY1d%2Fnutrition-targets-4.png?alt=media&#x26;token=f0cde3d2-3705-4ce0-b164-e9a618d7d35f" alt="Manual entry" width="256"><figcaption><p>Manual entry</p></figcaption></figure> <figure><img src="https://3445570049-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FLSPSng3sBjlDOokQQIDb%2Fuploads%2FU3Rzw0eYkFTWWrP1oYMy%2Fnutrition-targets-5.png?alt=media&#x26;token=0e440be7-b784-4878-be1d-f2a907f98cb6" alt="Manual entry - scrolled down" width="256"><figcaption><p>Manual entry - scrolled down</p></figcaption></figure></div>

{% hint style="info" %}
**Quick tip:** setting a start date is great if you know when your food intake should change, e.g. the start of a weight loss diet. Scheduling the days the target will be used by default is great when certain days of the week have different requirements than other, e.g. refeed days.
{% endhint %}

## Using nutrition targets

Nutrition targets can be used on the [nutrition ](https://docs.synrgetic.com/getting-started/for-individuals/tracking/nutrition)tab in the [tracking section](https://docs.synrgetic.com/getting-started/for-individuals/tracking) of the app. You can select the target you'd like to use by tapping on it and then selecting one that you've saved.

<figure><img src="https://3445570049-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FLSPSng3sBjlDOokQQIDb%2Fuploads%2FMkk0PQpAPxwFCHjYGC1h%2Fnutrition-targets-6.png?alt=media&#x26;token=422c9d8d-a5ba-4704-bbdc-c232bf6f29ce" alt="Using nutrition targets" width="256"><figcaption><p>Using nutrition targets</p></figcaption></figure>

{% hint style="info" %}
**Quick tip:** if you've selected start dates or scheduled days of the week for your nutrition targets, they'll be loaded automatically for those days so you don't need to select them manually each time - neat, huh?
{% endhint %}