How your daily calorie and macro targets work, and how to use them without overcomplicating your food.

When you set up OSX, your daily calorie and macro targets are calculated from your age, height, weight, activity level and goal.

Your targets include protein, fat and carbs. They give you structure. The focus stays on real food, enough protein and simple meals you can stick to. OSX is not about eating as little as possible.

Calories tell you how much energy you eat. Macros show where it comes from.

You don't need to hit every gram. Stay close to your calories, get your protein in, and let fat and carbs vary with what you eat that day.

During onboarding you choose how many days a week you train: 3, 4 or 5. Keep it up to date in My Profile (tap your profile picture top right on Home) so your targets match your routine.

Your targets recalculate when the information behind them changes: your weight, your goal or your activity level. Check-ins keep your weight current, so a check-in every 2 to 4 weeks keeps your targets honest.

Two ways to run your nutrition:

Either way, the Food Diary shows how your day lines up with your targets.

The meal plans are built at 2,000 calories a day as the base. Your personal target sits at the top of the Nutrition tab. You match the two with serving sizes: if your target is above 2,000, take bigger servings, below it, smaller. The meals stay the same, the portions do the work.

You don't need to eat as little as possible to lose fat. Enough protein, whole foods and a manageable deficit lose fat without making your diet miserable. Keep enough energy to train well and stay consistent.

Consistency matters more than a perfect day.