Calorie Goal Support

Understanding Your Daily Calorie Goals

Your calorie goal is the number of calories you need to lose weight without feeling overly hungry. Each person’s body is different, so this number will vary. Our system creates your personalized calorie goal by taking your basal metabolic rate (BMR), which accounts for your biological sex, age, height, and weight. By default, the system calculates your calorie goal to achieve a 5% weight loss within the first 26 weeks.

We encourage you to try that target for a week or two, and if you aren’t seeing the weight loss you’d like, you can reduce your calorie goal by 100 calories. Keep in mind that eating too little can negatively affect your weight-loss progress and health over time due to a slowed metabolism.
Note: 0.25-2 pounds of weight loss per week is considered safe and sustainable. The calorie goal provided is a good starting point. If you have any questions, message your coach.

What are Macros?

Macronutrients provide the body with energy and include carbohydrates, fat, and protein. Throughout the program, you’ll learn more about them and find ways to balance these crucial nutrients for long-term success. Check out pages 18 and 185 of your Real Foods Nutrition Guide (in the FAQ section) for suggested serving sizes. We recommend 45 – 65% of your daily calories come from carbs, 10 – 35% from protein, and up to 30% from fats. If you’re looking for more specific ratios, please consult your physician.

What is the Real Appeal® Hunger Scale?

The Real Appeal Hunger Scale is a tool to help identify your natural hunger and fullness signals so you can decide when to start and stop eating.

How do I set my Weekly Goals?

You’re prompted to set a weekly goal the day after your group session. You can choose from 3 suggested goals or create your own. To set your goal:

1. Click “Select” on the card you choose. If you opt to create your own, you’ll be prompted to enter it into the text field that appears with a 40-character limit.
2. Click “Next”.

After you make your selection, you’ll have a daily check-in reminder on your Dashboard. Note: Once you have chosen a goal, you’re unable to edit your selection

How do I update my Profile, Weight goal, Calorie goal, or Step goal?

Website:

To view your Profile, click your username in the header to open the drop-down menu and click “Profile”.

To update your Weight Goal:

1. Click your name in the top right-hand corner.
2. From the drop-down menu that appears, click “Profile”.
3. Locate the Weight Goal tile and click next to your weight.
   1. Your Weight Goal is automatically calculated as your starting weight minus 5% by default.
4. Erase the current number and replace it with your updated weight goal.
5. Once you’ve input your new weight goal, click “Save”.

To update your Calorie Goal:

1. In the Calorie Goal section, click the drop-down arrow and choose from the pre-selected values available, or click “Custom” to manually enter your preferred calorie goal.
2. Click “Save”.

To update your Step Goal:

1. From your Dashboard, click “Profile”.
2. Locate the Step Goal tile and click next to your step number.
3. Erase the current number and replace it with your updated step goal.
4. Click “Save”.

Mobile App

To view your Profile, tap “Profile” at the bottom of your screen.

To update your Weight Goal:

1. Tap the Weight Goal box.
2. Enter your new weight goal.
3. Tap “Save”.

To update your Calorie Goal:

1. Tap the Calorie Goal box.
2. The default value is personalized based on the data you provided upon enrollment.
3. Select a pre-selected option or tap “Custom”.
4. After you input your new Calorie Goal, tap “Save”.

To update your Step Goal:

1. Tap “Step Goal”.
2. Enter the new goal.
3. Tap “Save”.