Overview
The Adaptive Decision
Each morning Hammr computes a single Adaptive Decision that scales calories, macros, and session prefills — with an explainer showing why targets changed.
One decision per day
After overnight recovery data and morning inputs are available, Hammr locks one Adaptive Decision for the day. That decision drives macro targets on the Nutrition tab, volume guidance on Home, prefill weights in workout sessions, and synced numbers on Apple Watch.
The decision does not rewrite entire programs automatically. It adjusts daily targets and session prefills within safe caps — for example, Excellent recovery may add up to +10% volume while Poor recovery may reduce prefills by up to 15%, clamped between −30% and +10%. Illness signals can recommend a rest day.
What feeds the decision
Primary inputs include Recovery score from wearable overnight data, weight trend from logged weigh-ins, TDEE estimates, and activity versus expected burn from Apple Health.
Premium users without a wearable still receive adaptive macros from logged intake and weight trend, but recovery-based volume scaling requires wearable data for the full effect.
Where you see it
Home coach plan tiles show calorie deltas and volume percentage. Nutrition rings reflect today's effective targets. Tap Why targets changed for a breakdown with real inputs — recovery band, weight sparkline, and TDEE comparison.
Workout sessions prefill suggested weights scaled by the day's volume guidance so you start with appropriate load without manually recalculating.
Related articles
Hammr is available on iOS with Apple Watch support.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.