Adaptive macros
Premium
Each morning Hammr locks calorie, protein, carb, and fat targets from Recovery, your scale trend, and activity — not a static number for months.
Adaptive macros are half of the Adaptive Decision. The other half is workout volume. One computation, same numbers on Home, Nutrition, and Apple Watch.
What you set once
During onboarding you pick a goal: cut, bulk, or maintain. That goal is the direction. Daily targets still move.
What happens each morning
- Hammr estimates maintenance calories (TDEE) — formula when logging is thin, measured from intake + weight change when logging is consistent.
- Recovery band (from last night’s wearable data) shifts macros. Adaptive macros use Recovery, not Readiness, so food adherence cannot chase itself.
- A 28-day regression on logged weights checks whether you’re losing, gaining, or stalling versus the goal.
- Last 7 days of Apple Health active calories vs expected can add a partial activity credit.
- Safety caps clamp the day: calories about ±500 kcal; protein ±50g; carbs ±100g; fat ±30g (with a protein ceiling per kg).
- The decision locks. Rings show today’s effective numbers. Optional delta badges (for example, +12g protein vs baseline).
Tap Why targets changed any time you want the inputs, not just the result.
Recovery shifts (plain language)
| Recovery | Typical shift |
|---|---|
| Poor | Protein up, carbs down, slight calorie trim |
| Fair | Moderate protein bump |
| Good | Near baseline |
| Excellent | Slight calorie add on bulk days |
No-wearable path
Premium without Apple Watch or Oura still gets adaptive macros from logged intake + weight trend. There is no recovery component until a wearable is connected. Volume scaling that depends on recovery also needs wearable data for the full effect.
What Hammr does not do
It does not auto-rewrite your whole program structure. It does not promise a clinical diet. It is trend-based personalization with caps. Wellness only — not medical advice.
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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.