Nutrition
Adaptive Macros
Macro targets change each morning based on your Adaptive Decision — not a single static number for months.
How adaptive macros work
Set a goal during onboarding — cut, bulk, or maintain. Each morning Hammr computes one Adaptive Decision and updates calorie, protein, carb, and fat targets. Nutrition rings show today's effective numbers with optional delta badges such as +12g protein versus baseline.
Tap Why targets changed to see recovery band, weight sparkline, and TDEE comparison. Log food toward today's targets, not yesterday's.
What drives adjustments
Recovery score from overnight wearable data is the primary driver. Weight trend uses a 28-day regression slope from logged weights. TDEE comes from formula estimates or back-calculation from intake and weight change. Activity compares Apple Health active calories to expected burn.
Examples: poor recovery may increase protein and trim carbs; a cut with weight not dropping may reduce calories slightly; excellent recovery on a bulk goal may add calories. Safety caps limit daily calorie and macro deltas.
No-wearable path
Premium users without Apple Watch or Oura can still receive adaptive macros from logged intake and weight trend only — without the recovery component. Full recovery-aware adjustments work best with a connected wearable.
Adaptive macros require Hammr Premium. They appear on Home, Nutrition, Apple Watch Nutrition tab, and the Adaptive Targets Explainer.
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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.