At the top of your Fuel Plan, when you first open Hexis, you'll see your personalised daily calorie, carbohydrate, protein and fat targets.
See also: Live Energy covers how your energy balance is tracked in real time throughout the day, and How We Calculate Your Exercise Energy Expenditure covers exactly how your training data feeds into these targets.
Why do my targets change day to day?
Your targets adjust based on:
The type, intensity, and duration of your workouts.
Any upcoming competitions.
Your goal (lose, maintain, or gain).
Your individual biometrics and lifestyle.
Each day's targets also account for how you trained yesterday - to support recovery - and what's planned tomorrow - to make sure you're fuelled for it. Because of this, logging your workouts in advance where possible helps keep your targets as accurate as possible.
How are my targets worked out?
Your targets are built from evidence-based formulas, using several inputs:
The energy your body needs at rest, known as your resting metabolic rate or RMR (resting energy expenditure).
The energy your body uses overnight while you sleep (sleeping energy expenditure).
The energy you burn during training (exercise energy expenditure).
The extra energy your body uses to recover after a hard session (excess post-exercise oxygen consumption).
The energy you use through everyday movement outside of training (non-exercise activity thermogenesis).
The energy your body uses to digest food (dietary induced thermogenesis).
These are combined with your personal goals and training schedule to set your daily targets.
What is RMR and how is it calculated?
Your RMR is the energy your body needs just to keep functioning at rest. Hexis calculates your RMR using established prediction equations based on the biometric details in your profile: your date of birth, biological sex, height, and weight.
Because RMR is the foundation for all of your other energy calculations, it's worth checking that your profile details are accurate and up to date - small errors in height, weight, or other biometric data will carry through to every target Hexis calculates for you. If you sync workouts from a connected platform (like Garmin or TrainingPeaks), it's also worth checking that imported sessions have the correct duration, intensity, and start time, since incomplete or inaccurate workout data affects your targets too.
FAQs
Can I manually adjust my targets or RMR?
Manually adjusting targets, or entering your own measured RMR instead of using the calculated estimate, is available to coaches on a premium Coach Hub seat, who can set this for the athletes they work with. If you'd like to explore whether this can be enabled for your individual account, contact [email protected].