What is the weekly check-in?
The weekly check-in is the single most important habit you can build in Carbon. It is how your coach evaluates your progress and keeps your targets calibrated to what your body actually needs.
Carbon works like a macronutrient coach in your pocket. Rather than handing you a static plan and walking away, it watches how your body responds week over week and adjusts your targets accordingly. That process happens at check-in. Each week, Carbon reviews your logged intake, compares it against your prescribed targets, assesses your rate of progress toward your goal, and recalibrates your calories and macros for the week ahead as needed. The more consistently you check in, the more accurately Carbon can coach you.
Compliance is what fuels that process. Consistently hitting your Carbon-provided targets gives the app the clearest data to evaluate at check-in, which leads to more precise adjustments and faster progress. For a full breakdown of why compliance matters, see Why Compliance Is the Foundation of Your Progress in Carbon.
Where to find your check-in
Your check-in is on the Coach tab. Carbon will notify you when your check-in window opens on your scheduled check-in day. Tap Check in to begin.
How to complete your weekly check-in
Your check-in walks you through a series of screens, pulling in the data Carbon needs to make your adjustment.
Your tracking
You'll be asked which option best reflects how you tracked last week. Select the one that applies:
I tracked everything I ate this week: Carbon will analyze your metabolic rate and adjust your targets based on your logged data. Your average daily intake for the week will display for review before you proceed.
I only tracked some of my meals: Carbon will use the available data to make the most accurate adjustment it can.
I didn't track, but met my targets: This tells Carbon your plan was followed this week. No logged data is required.
I tracked in another app: You'll be prompted to enter your weekly totals or daily averages for calories, protein, carbs, and fat manually. Carbon does not integrate directly with third-party tracking apps, so this entry is required to make an accurate adjustment.
Your metrics
Enter your current body weight. Body fat percentage is optional but helps Carbon track your body composition over time. Daily weight fluctuates for many reasons. Carbon looks at trends across weeks, not single data points, so consistency with your weigh-ins matters more than any individual reading.
Final review
Review your check-in details before submitting. You'll see a summary of your tracking status, today's weight, and body fat if entered. You can go back and update any step before tapping Check in now.
Your check-in report
After submitting, Carbon generates a check-in report with a detailed breakdown of your intake, compliance, and target adjustments for the week. You can access your current and past reports at any time from the Coach tab under your check-in history. Use it to spot trends, understand what drove your adjustment, and carry that insight into the next week.
How Carbon adjusts your targets at check-in
Carbon compares your logged intake to your prescribed targets and your rate of progress toward your goal. If you're ahead of, behind, or on pace with your target rate of change, Carbon adjusts your calories accordingly. Your macro ratios stay in line with your chosen diet preference as those adjustments happen.
In some cases, if your logged intake landed outside your targets but your progress still moved in the right direction, Carbon may adjust your targets to reflect what you were actually eating. This won't happen every time. It depends on what your data shows.
For a deeper look at how Carbon sets and updates your targets, see How Carbon Sets and Adjusts Your Macros.
Check-in timing and scheduling
Life doesn't always line up with your check-in day. Carbon gives you flexibility for situations where your scheduled day doesn't work.
Checking in early: See Checking in Early with Carbon for how early check-ins work and what to expect from your next window.
Checking in late: See Checking in Late with Carbon for how Carbon handles late check-ins and what happens to your targets.
Missed your window entirely: See What to Do If You Missed Your Check-In Window for next steps.
Need to change your check-in day: See How to Change Your Check-In Day on Carbon for step-by-step instructions.
Frequently asked questions
Do I need to change any settings to use Carbon's check-in features?
As long as your macro targets are set to From Coach rather than Custom Macros, you'll have access to Carbon's full check-in and adjustment features.
What if I want to keep my targets the same for another week?
Select I only tracked some of my meals and follow the prompts to indicate you were not compliant. This tells Carbon to hold your current targets and make no adjustments for the week.
Can I use a different macro tracking app with Carbon?
Yes. Select I tracked in another app on the tracking step and enter your weekly totals or daily averages manually. There is no direct integration with third-party tracking apps at this time.
What if I forgot to log some meals?
If you realize you missed logging some meals before submitting, go back and add them before tapping Check in now. If you've already submitted your check-in and realize meals were missing, reach out to the support team at support@joincarbon.com and they can reset your check-in so you can resubmit with accurate data.
Additional details
The weekly check-in is how Carbon earns its role as a coach. Skip check-ins and your targets go stale. Complete them consistently and your plan stays dialed in
Compliance is calculated automatically based on your Carbon-provided targets. There is nothing to self-report or manually mark outside of the tracking confirmation step
Check-in adjustments are only as accurate as the data behind them. Consistent logging and consistent compliance give Carbon the clearest picture of your progress
Your check-in report is saved in your check-in history on the Coach tab and can be reviewed at any time
Questions about compliance and why it matters? See Why Compliance Is the Foundation of Your Progress in Carbon
Questions about how your targets are calculated? See How Carbon Sets and Adjusts Your Macros
Show up every week, hit your targets, and let Carbon handle the rest!