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Nutrition targetsWhat is adaptive calorie coaching?
Updated 7 July 2026
Adaptive calorie coaching is a Pro feature designed to keep your weight progress on track. Your metabolism and daily activity levels can change over time, meaning your initial calorie targets might need a slight tweak to keep you moving towards your goal. This feature monitors your actual weight changes and compares them to your planned weekly rate. If your progress drifts from your target, Focal will automatically suggest a small adjustment to your daily calories. Knowing how and when these suggestions appear helps you decide whether to accept a slight change to your nutrition diary or trust your current routine. By understanding the requirements and triggers for these adjustments, you can make informed choices to support your long-term fitness goals.
Why Hasn't My Calorie Target Changed?
Maya Chen, Focal product specialist — knows every feature inside-out · Callum Brooks, Strength coach and nutrition advisor — ten years coaching everyday lifters
The host and guests are fictional characters. This conversation is scripted and based on verified information from this help article.
Section 1
Introduction
Adaptive calorie coaching is a Pro feature designed to keep your weight progress on track. Your metabolism and daily activity levels can change over time, meaning your initial calorie targets might need a slight tweak to keep you moving towards your goal. This feature monitors your actual weight changes and compares them to your planned weekly rate. If your progress drifts from your target, Focal will automatically suggest a small adjustment to your daily calories. Knowing how and when these suggestions appear helps you decide whether to accept a slight change to your nutrition diary or trust your current routine. By understanding the requirements and triggers for these adjustments, you can make informed choices to support your long-term fitness goals.
Section 2
Key takeaways
The essentials to remember.
- Available exclusively as a Focal Pro feature.
- Requires active nutrition targets for at least 21 days.
- Needs regular body-weight check-ins to monitor your weekly trend.
- Triggers when progress differs by at least 0.15 kg per week across two evaluations.
- Adjusts daily intake by a maximum of 150 kcal up or down.
- Dismissing a suggestion pauses further banner alerts for 14 days.
Section 3
How adaptive coaching evaluates your progress
The Focal app backend continuously reviews your actual weight trend against your planned weekly rate. When it detects a consistent variation, it prepares a recommendation to get you back on track.
- It calculates your actual weekly weight change based on your check-ins.
- It compares this actual change to your planned weekly goal.
- If the difference is at least 0.15 kg per week over two evaluations spaced about a week apart, the system prepares a suggestion.
Section 4
What you need to trigger suggestions
Adaptive calorie coaching relies on consistent data to make accurate recommendations. You must meet two main criteria for the system to evaluate your progress.
- Keep your current nutrition targets active for a minimum of 21 days.
- Log enough regular body-weight check-ins so the app can confidently calculate your weekly weight trend.
Section 5
Reviewing and applying a suggestion
When a suggestion is ready, a banner appears in the app. The system ensures that adjustments are small and manageable so they do not disrupt your established routine.
- Look for the coaching banner on your meal plan or nutrition diary screen.
- Review the suggested adjustment, which will always be capped between a reduction of 150 kcal and an increase of 150 kcal per day.
- Tap to apply the change immediately to your daily targets.
- Alternatively, tap to dismiss the banner if you prefer to keep your current targets.
Section 6
What happens if you dismiss a suggestion
You always have the final say on your calorie targets. If you feel that a temporary fluctuation caused the suggestion, you can simply ignore it. Dismissing the suggestion hides the banner for a full 14 days, giving your body and the algorithm time to settle before another evaluation takes place.
Section 7
Common questions
- Why have I not seen a calorie adjustment banner yet?
- You might need more time or data. Make sure your nutrition targets have been active for at least 21 days and that you log your body weight regularly.
- Can the app suggest a massive drop in my calories?
- No. Focal caps all suggestions between an increase or decrease of 150 kcal per day to keep your plan safe and sustainable.
- Is this feature available on the free version of Focal?
- No. Adaptive calorie coaching is a Pro feature and requires an active subscription to access.
- What if I know my weight spiked due to a heavy meal?
- You can safely dismiss the banner. The coaching evaluation will pause for 14 days and wait for your weight trend to stabilise.
- Will the coaching change my targets without asking?
- Your targets will never change automatically. You must tap to apply the suggested adjustment from the banner on your screen.
Section 8
In the app
Where to find this in Focal.
When you are eligible for an adaptive calorie adjustment, you will spot the coaching banner at the top of your meal plan or nutrition diary screen. The banner provides a clear breakdown of the suggested calorie change based on your recent weight check-ins. If you have a Pro subscription but have not seen a suggestion, your current progress is perfectly aligned with your plan. Your best next step is to set a daily reminder to log your morning body weight. Consistent check-ins give the backend exactly what it needs to accurately track your trend and offer helpful tweaks when necessary.
