VRTO sets your initial calorie and macro targets based on your on-boarding data. But as you progress, there may be times when those targets need fine-tuning. The ADJUST sliders let you do this within coached limits — the way a real coach would guide a client to personalise their diet without breaking the structure.
How your targets were originally set
Your calorie target is calculated from your estimated Total Daily Energy Expenditure (TDEE) — the total calories your body uses each day based on your size, age, sex, and activity level. From there, VRTO applies a calorie direction based on your physique goal:
CUT: a controlled deficit below your TDEE
BUILD: a controlled surplus above your TDEE
MAINTAIN: targets set at or near your TDEE
Your protein and fat targets are expressed in grams per kilogram of body weight — not as fixed numbers. This means they scale correctly as your body composition changes over time. Carbohydrates fill the remaining calorie balance after protein and fat are set.
Using the ADJUST sliders
To access the sliders: go to your Nutrition Hub and tap ADJUST TARGETS. You'll see sliders for protein, fat, and carbohydrates. Each slider shows three reference points:
Your current target — where you're set right now
VRTO's recommended target — what the system calculated for you based on your profile
The allowable adjustment range — the boundary within which you can move
You can adjust within that range at any time. Changes take effect immediately in your Nutrition Dashboard and you choose if you want to apply these changes just to today or to keep the adjustment forever.
Want to go back to what VRTO recommended? No problem just tab the Reset all to recommended target to undo any changes you made.
ℹ️ The allowable range is there for a reason. It mirrors the guardrails a coach would apply — enough flexibility to personalise, not so much that you undermine the structure that makes the plan work. |
When to adjust — and when to wait
The most common mistake is adjusting targets too early. In your first 2–3 weeks, your body is adapting and your data is still establishing a baseline. A calorie target that feels off may simply be one you haven't fully settled into yet.
Consider adjusting if:
You've been consistently logging for 3+ weeks and your weight trend isn't moving as expected
You're consistently unable to hit your targets in a sustainable way
Your check-in coaching signals are flagging a recurring nutrition issue
Don't adjust because of one hard day, one heavy meal, or one week where logging was inconsistent. Adjust based on trends, not single data points.
Major phase changes vs. small adjustments
The ADJUST sliders are for fine-tuning within your current phase. Major changes — moving from CUT to BUILD, changing your physique goal entirely, or entering a reverse diet — happen through the Goal Review System, not here.
💡 If you're unsure whether to adjust, complete your weekly check-in first. If the system surfaces a nutrition coaching signal, that's the most reliable indicator that a change is worth making. |