The calorie planner is a tool that allows you to adjust your daily macro/calorie targets while keeping you on track and compliant for the week. Here are some examples of when you may want to use the calorie planner.
You're a stressed-out student who accidentally exceeded their macro targets and wants to adjust their remaining days to help achieve weekly compliance.
You're a busy mom who under ate calories and would like to roll those to the weekend.
You're deep into a weight loss diet. You have a difficult lower body session planned and want to have more energy on that day.
You're a busy manager who has a Friday evening work commitment involving food and needs a little more flexibility to hit your targets.
You are celebrating your birthday with friends and need some extra calories for some food and beverages!
Basically, you use it to either plan ahead or adjust your week when unforeseen things come up. Whatever your reason for using it, the planner will keep you on track and compliant for the week. Staying on track for weekly target averages is just as effective as staying on track from day to day!
Where to find the calorie planner
If you go to the diary tab of Carbon, you will find a button labeled "Planner" which is our calorie planner feature. You will see a +/- with a percentage next to it if you have adjusted it.
How the coach adjusts your macro targets
The coach will adjust your carbs and fat based on the diet preference setting you chose (balanced, reduced-carb, low-fat, plant-based, or ketogenic). Each of these preferences has a set carb and fat ratio in line with the type of diet. The calorie planner will adjust based on that ratio and the calories you set to eat for the day.
It's important to understand that the calorie planner only changes your carbs and fat targets while keeping your daily protein target the same each day.
How to use the calorie planner
By default, the calorie planner will start all 7 days with the same macro targets. Once in the planner, you will see a "bar" for each day of the week showing your macro targets for that day.
Select the day you want to adjust by tapping on the bar.
Lock the days you don't want to change.
Keep the days you want to change unlocked.
Use the input box or slider to set the calories you consumed or plan to consume.
The calorie planner will distribute the calories evenly across all unlocked days.
Here are a few tips and things to keep in mind when you use this feature.
You need to have at least two days unlocked for the planner to adjust.
We recommend that as each day of the week passes, you lock that day in the planner so that you don't accidentally adjust a day that has already passed.
Make sure to hit save after adjusting.
The planner keeps your +/- preferences week to week. Make sure to reset your adjustments if you don't want the same preference each week.
You can reset your adjustments by selecting "reset days" just above the calorie slider.