What is flexible dieting?
Flexible dieting is an evidence-based approach to nutrition that lets you eat the foods you enjoy while still hitting your body composition goals. Instead of cutting out food groups, you track calories and macronutrients (protein, carbs, and fat) to stay within targets set by Carbon.
It works because total calories and protein are the two biggest drivers of fat loss and muscle retention. The more accurately you track, the better Carbon can coach you.
Where to find your macro targets
Your daily macro targets live on the Diary tab in the Carbon app. Tap Diary to see your calorie budget and individual macro goals for the day. Your weekly calorie average is visible on the Check-In screen when your check-in day arrives.
How to get started
Flexible dieting is a skill. You build it in stages. Carbon's three-step approach meets you where you are and moves you forward at a pace that sticks.
Step 1: Hit your calorie target
If you're new to tracking, start here. Spend your first week focused only on hitting your daily calorie target. The goal at this stage isn't perfection. It's building the habit of logging meals, learning how to measure portions, and getting familiar with the app.
Open the Diary tab and log every meal throughout the day.
Use a food scale when possible for accuracy.
Aim to end the day within your calorie budget.
Step 2: Hit your daily protein and weekly average calorie targets
Once tracking feels manageable, add protein to your focus. Hitting your daily protein target is one of the most impactful things you can do when dieting:
Protein can't be stored the way carbs and fat can, so consistency day-to-day is essential.
Adequate protein shifts fat loss toward body fat rather than muscle.
Protein reduces hunger, which makes staying in a calorie deficit easier.
Protein has a higher thermic effect than other macros. Your body burns more calories processing it.
Log meals early in the day so you can see if you're on track for protein.
Adjust your remaining meals to close any gap before end of day.
If hitting your protein target feels out of reach, you can adjust it in Settings > Diet Preferences. Lowering it slightly is better than abandoning the target entirely.
Note: You may see more day-to-day weight fluctuations at this step because carb intake can vary. This is normal, but it can make it harder for Carbon's coach to read your true trend. Tracking all macros in Step 3 smooths this out.
If you're satisfied with your progress at Step 2, you don't have to move to Step 3.
Step 3: Hit all your macro targets
Research consistently shows no meaningful difference in fat loss between diets when calories and protein are equal. So why track carbs and fat? Two reasons:
Consistency. Tracking all macros gives Carbon's coach cleaner data to work with, which means more accurate adjustments over time.
Performance. A steady balance of carbs and fat supports better energy and exercise output.
Set a daily target for carbs and fat alongside your protein and calorie goals.
Use the Diary tab to monitor all four values throughout the day.
Additional details
You don't have to rush through the steps. Spend as many weeks as you need at each stage before moving on.
Weight fluctuations at Step 2 are driven by carb intake, which affects water retention. Don't mistake these swings for real fat gain or loss.
Weigh yourself regularly and log your weight in the app. Carbon's coach tracks trends in your weight over time to make accurate adjustments to your plan.
Most users who stay at Step 2 long-term still see excellent results. Step 3 is a tool for optimization, not a requirement.
If you're an experienced tracker, you can start at Step 2 or Step 3 right away.
If your protein target ever feels too high to sustain, go to Settings > Diet Preferences to adjust it to a level you can hit consistently.
Now use these three steps as your roadmap to building a macro tracking habit that gets real, lasting results with flexible dieting.