Macro Suggestions are context-based adjustments to your day-level macro plan, not a fixed template. They are most useful when the base target is already reasonable and the day still needs small steering because training load, appetite, or schedule changed.
01Context engine
| Context signal | Usual interpretation | First move |
|---|
| Weight drift with high adherence | trend response present | shift one macronutrient band by 5 to 10 percent |
| Poor appetite + missed meals | behavior friction | move to a simpler meal format first |
| Training stress and high fatigue | recovery demand high | preserve protein and shift fats or carbs based on session quality |
| Erratic sleep and stress | unstable context | defer aggressive change for 24 to 48 hours |
02Accept revise defer workflow
| Output path | Condition |
|---|
| Accept | signal strength is clear and 2 to 3 data points agree |
| Revise | partial signal or mixed context around one variable only |
| Defer | multiple stressors, illness markers, or sensor quality issues |
03Typical suggestion size
| Macro class | Common day-level move | Avoid this when |
|---|
| Protein | 10 to 15 g | appetite is suppressed because the issue may be meal format |
| Carbs | 15 to 30 g | the weight signal is noisy from hydration or travel |
| Fat | 5 to 10 g | recovery is poor and the real issue is total calories |
04High-stress and low-time examples
| Scenario | Suggested action | Why it fits |
|---|
| Travel day with missed meals | use one anchor meal and hold suggestions | reduces chance of compounding misses |
| Shift worker sleep loss | keep target stable and only rebalance around meals that are already logged | avoids over-frequent adjustment |
| High workload and delayed hydration | delay carb shifts and prioritize protein + hydration first | preserves signal quality |
05When to ignore a suggestion
| Ignore condition | Rationale |
|---|
| Single-day scale noise | one-day noise can mask trend |
| New symptoms unrelated to nutrition | medical check has priority |
| Data conflicts across food diary and wearable trend | correction should wait until trend alignment |
Use macro tracking, meal planning, and nutrition behavior with macros by meal to keep changes actionable.
