Daily Calorie Targets, Macros, and Nutrition Strategy

Your targets are the numbers OneRep uses everywhere: the rings on Today, the progress bars in Nutrition, and the context your Coach draws on when it reviews your week. You can update them at any time without losing any history. Navigate to Settings → Daily targets to set your core nutrition numbers, and Settings → Nutrition strategy for the more advanced controls described below.

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Daily calorie and macro targets

Your four core nutrition targets are calories, protein, carbohydrates, and fat. These drive the daily tracking view and, if you have Coach enabled, inform personalized recommendations. Tap the + and − steppers next to each target to adjust the values, then tap Save daily targets to apply the change. Your Today and Nutrition views update immediately.

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Water goal and unit

Set your daily hydration target in Settings → Daily targets. Choose ml or fl oz as your display and quick-add unit in Settings → Training & app. The water unit is separate from the kg or lb weight setting. Changing units converts the display; it does not delete your water history.

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Weight unit

Choose between kg and lb for how OneRep displays your body weight and barbell loads throughout the app. This affects the body check-in, progress charts, and workout logging. Switch between them at any time; existing data is displayed in the unit you have selected.

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Net carbs display

When Show net carbs is on, OneRep subtracts fiber from total carbohydrates everywhere it displays carb numbers: the diary, progress bars, and macro summary. Food entry forms still accept total carbohydrates; the net figure is a display preference, not a change to how you log.

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Calorie budgets by meal

When Calories by meal is on, OneRep divides your daily calorie target across your meals according to percentage splits you define. Each meal (Breakfast, Lunch, Dinner, Snack, and any custom categories you’ve created) gets its own calorie bar in the diary. You set the split as percentages. If the percentages don’t add up to exactly 100%, OneRep rescales them automatically on save and tells you it has done so. Tap Reset to default split to return to the built-in even distribution.

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Macro cycling

Macro cycling lets you run two separate sets of targets: one for training days and one for rest days. This is useful if you follow a protocol where you eat more on days you train and less on days you recover. When you turn Macro cycling on, two new sections appear: Training day and Rest day. Set the calories and protein for each. OneRep applies the training-day targets on days where you log a workout and the rest-day targets on all other days.

How does OneRep know if today is a training day?

OneRep considers a day a training day when you have logged a completed workout session on that date. Rest days are any days without a logged workout.

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Workout calorie adjustment

When Workout adjustment is on, OneRep adds an estimate of the calories you burned during a logged workout to your daily calorie budget. This gives you a larger target on days you train without requiring you to manually adjust your goals.

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Meal categories

The default diary has Breakfast, Lunch, Dinner, Post-breakfast snack, Post-lunch snack, and Post-dinner snack. Existing entries saved under the older Snack category remain visible. You can also create custom categories, such as Pre-workout, in Settings → Nutrition strategy. Categories appear in the diary, meal budgets, and presets.

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Training goal

During onboarding, OneRep asks for your overall goal. Options include losing fat, building muscle, maintaining, and performance. Your stated goal influences the default targets OneRep suggests and the coaching context it uses. You can update it at any time through Settings → Training & app.