INSTRUCTIONS & NOTE

1. Enter GOALS:

Weight Goal: Enter your target body weight in lbs. This should be a step-down target goal, 10-20 pounds from current weight. Then adjust as target is reached.

Protein Goal: Enter your desired protein intake per pound of goal weight. This should be at least .7

Calorie Goal: By default, calories are calculated as (Weight Goal x 9 calories per pound).

2. Override defaults. Type in daily calorie and protein goals (optional override). If you want to change the default goals.

3. Click Save Goals Button

4. Meal Calculations: Use to quickly determine how many calories and protein grams are needed per meal to hit your plan goal. Default is set to 5 meals. Click the drop down to change the meal frequency.

5. Meal Entries: Click Foods tab, enter a simple name, total calories and protein for that meal.

Go to Today tab. Select +Add and click the drop down to either scroll the list to find your food, or search by typing in the name of the food. Select your entry. Change Quantity if needed. Click Add to today. Use for your regular daily meals.

FOOD DATABASE is a SHARED list across the app platform. It will grow with user entries. Please keep simple and stick to this format best as possible. Brand name/ Food Item/ (Flavor optional)/ Serving size in grams (most accurate).

6. Quick Entry: On Today page, click +Add button, click +Add extra/ manual entry, enter total calories and protein for the meal or food item. There is no name entry. Use for tracking quick snacks and random meals.

7. Color Logic: GREEN = On track / met goal. YELLOW= Caution not on track. RED=Missing goal