Goal and target
A calorie and macro target that fits you
People struggle not because they cannot do the arithmetic but because they do not know what to aim at. Fat Track helps you set a clear calorie and macro target and stop improvising every day.
Less guessing
A clear target removes the chaos and lets you compare the day with a number, not a mood.
Matched to the goal
A deficit and maintenance need different logic, not numbers picked at random.
Survives real life
When the reference is clear, the day is easier to assemble without inner bargaining.
Why people look for this
Not for perfection — for calm control
Good for starting out
If you are just beginning, a target removes the main question: what to measure the day against.
Good for coming back
After a break a target helps you rebuild the structure quickly instead of swinging between extremes.
Good for calm control
A calorie and macro reference gives you something to hold on to even when the day goes imperfectly.
How it works
How to set your target
Answer a few questions about yourself and your goal — sex, age, height, weight and how active you are.
Get a target for calories, protein, fat, carbs, fibre and water, and adjust it by hand if you already have figures from a coach or a doctor.
Keep the diary for two weeks and correct the target by the weekly average weight rather than by single mornings.
Why it matters
A number you can defend beats a number from the internet
The estimate starts from basal metabolic rate, multiplies it by an activity factor and subtracts a deficit if you want to lose weight. That is a starting hypothesis, not a physical constant.
Which is exactly why it needs checking against reality. Two weeks of honest logging tell you more about your maintenance than any calculator can.
What changes
The day gets a shape
With a target you stop comparing today with how you feel about today. There is a line, and you can see where you are against it.
It also makes correction possible: a target that worked in the first month tends to stall by the third, and recalculating every 4–5 kg keeps it honest.
More of Fat Track
Look at the neighbouring scenarios
Macros
Macros from a photo
Fat Track estimates macros from a photo: send your dish to the bot in Telegram or MAX and get an approximate breakdown of calories, protein, fat and carbs without a long manual calculation.
Read more
Statistics
Nutrition statistics
Fat Track shows nutrition and calorie statistics by day, week and month: food, water, diet quality and the overall trend without spreadsheets.
Read more
AI advice
AI nutrition advice
Fat Track gives AI nutrition advice: a short read of the day, one focus for tomorrow and clear pointers on calories, protein, water and the quality of your diet.
Read more
FAQ
What else is worth knowing before you start
Fat Track
Set the target and start filling it in
Open Fat Track, get a target for calories, protein, fat, carbs, fibre and water — and let every photo you send land straight into that day.