Adjusting Macronutrients

Adjusting macronutrients edits your plan targets directly, overriding the generated plan without rerunning plan calculation.

01Calorie and macro target overrides

Fuel stores a daily plan as four targets: daily calories, protein grams, carbohydrate grams, and fat grams.

These values are used as the default targets in Today, widgets, and reviews. When they exist, they take precedence over the plan values that would be computed from your profile inputs.

02Custom plan targets

An override is a direct write to the stored plan targets, followed by marking the plan as custom.

That design has one goal. It lets you change execution targets immediately without restarting onboarding, changing your demographic inputs, or waiting for a new generated plan.

Tap a target
Change the number
Save

Result
Plan targets are updated in place
Plan is marked as custom
Targets propagate across Today, reviews, and widgets

03How to adjust targets

1. Open You
2. Open Adjust Macronutrients
3. Tap Calories, Protein, Carbs, or Fat
4. Swipe left or right on the ruler to change the target, then tap Done

The calorie picker moves in 5 kcal steps. Protein, carbs, and fat move in 5 g steps.

Changing calories scales protein, carbs, and fat to preserve their share of the plan’s calories, then rounds each macro target to 5 g. Fuel recalculates the saved calorie target from those rounded grams, so the saved total may differ from the number you picked and may not change by exactly 5 kcal.

Changing protein, carbs, or fat keeps the other two macro targets unchanged and recalculates calories from all three. Fuel saves the calorie target and all three macro targets together and marks the plan as custom.

04Where the override is applied

Fuel applies the stored plan targets as the day’s default constraints.

Today uses the stored daily calories as the calorie goal and uses the stored macro grams as macro targets. Daily and weekly reviews read the same targets when they summarize adherence and distance from plan.

When a plan is marked as custom, coaching context can surface the targets as plan overrides so you can distinguish between the generated recommendation and the targets you chose to run.

05Read macro targets on Apple Watch

Open Fuel on Apple Watch and tap a macro card on Today to open Today Progress. Scroll through calories, protein, carbs, and fat to compare the amount eaten with each daily target.

The Watch reads the targets synced from iPhone. Make overrides on iPhone using the steps above, then refresh the Watch if it still shows the previous targets. When Net Carbs is enabled, the carb card uses Net Carbs too.

06How overrides work with Dynamic Calories

Manual macro targets still matter when Dynamic Calories is enabled.

Dynamic Calories can move the calorie goal when your activity is ahead of baseline, but the saved macro targets remain the plan structure Fuel uses for Today, reviews, widgets, and coaching context. If your calorie target moves often, check that protein, carbs, and fat still match the way you want to eat on higher and lower activity days.

07Restoring the generated plan

When your plan is custom, Fuel shows an Undo Customization action.

Undo Customization rewrites your stored targets back to the generated recommendation and clears the custom flag. It also resets the plan timeline fields to treat the restored plan as a fresh start for progress tracking.

08When to generate a new plan

Manual adjustments change targets. Plan generation changes the model that produced the targets.

Use Update Daily Plan when you want Fuel to recompute calories and macro distribution from your profile inputs such as goal type, diet preference, activity level, and speed. That flow creates a new generated plan and updates the plan timeline start.

09Net Carbs vs carbohydrates

Net Carbs is a display preference, not a separate saved plan.

If you turn on Net Carbs, Fuel subtracts fiber from the carb budget display in the parts of the app that guide your day. That can make the day easier to follow if you count digestible carbs.

Your saved plan targets are still your plan targets. If you want to change the actual calories, protein, carbs, or fat in the plan, adjust the targets directly here.

10Keep macro grams aligned with calories

Fuel calculates the saved calorie target from protein, carbohydrate, and fat: 4 kcal per gram of protein, 4 kcal per gram of carbs, and 9 kcal per gram of fat.

If you want to change macro distribution while keeping a similar calorie budget, make compensating edits to the other macros and check the saved total. Changing just one macro also changes calories.

1. Keep a stable deficit or surplus by balancing an increase in one macro with a decrease in another
2. Keep protein fixed when recovery and satiety are the limiting variables, then adjust carbs and fat together within your calorie budget
3. Keep carbs fixed on training blocks where performance depends on glycogen availability, then adjust protein and fat together to reach your calorie budget

Use Energy Balance and your weight trend to validate the change over one to two weeks, since a target is only useful when it produces a predictable outcome.