Nutrition Settings
Personalize energy, carbohydrate, hydration, and workout-fueling calculations.
Open Settings → Profile → Nutrition. These settings modify Coach Watts calculations; they do not change nutrition entries imported from Yazio or entered manually.
Start with accurate profile data
Before tuning nutrition, verify:
- Current weight and measurement source
- Sex and date of birth where provided
- Training timezone
- Sport thresholds and planned-workout intensity
Incorrect profile data can have a larger effect than small nutrition adjustments.
Goal and training phase
Choose the body-composition goal and training phase that match your current intent. The goal influences energy balance, while phase presets adjust how aggressively the model protects training fuel across base, build, and race-focused periods.
Fueling sensitivity
Fueling sensitivity scales recommendations up or down. Start near the default, then adjust gradually using training quality, hunger, gastrointestinal tolerance, and recovery as feedback.
Fuel-state thresholds
Advanced controls define when the model moves between lower and higher fueling states and the minimum or maximum carbohydrate targets for those states. Change them only when you understand the 3-State Fueling Model.
Workout fueling and hydration
Settings can include carbohydrate capacity, sodium target, sweat rate, pre-workout window, and post-workout window. Use personal sweat testing and practiced gastrointestinal tolerance when available.
Do not introduce an untested high carbohydrate or sodium target on race day.
Saving and recalculation
Save the form and wait for confirmation. Updated settings affect subsequent nutrition calculations. Imported meal records remain unchanged, while targets, projections, and recommendations may update.