Setting a Goal
Your goal is the base of your QBod experience. It sets your daily calorie and macro targets, shapes Coach Q's advice, and drives your progress charts. Here's how to set one up.
Goal Types
QBod has six goal types, each built for a specific fitness aim:
Muscle Building
Build lean muscle with a calorie surplus. Best if you want to bulk up.
Strength & Maintain
Get stronger while keeping your current weight. The focus is on lifting a little more over time.
Body Recomposition
Lose fat while building muscle. A balanced way to change your body.
Fat Loss
Lose body fat with a calorie deficit. Built for steady, lasting weight loss.
Cardio Endurance
Improve your heart and lung fitness. Made for runners, cyclists, and swimmers.
General Fitness
Better overall health without strict weight targets. A balanced approach.
Creating a Goal with Coach Q
Setting a goal is a conversation. Tell Coach Q what you want in your own words, and it builds the program with you:
Open goal creation
Coach Q opens with its first question.
Tell Coach Q your goal in plain English
Like "I want to lose 15 lbs by summer."
Answer its follow-ups
It asks about your training, schedule, and history.
Review the proposed program
Training plan, calorie and macro targets, and milestones.
Confirm to start
As you log, your plan keeps adjusting to what your body is really doing.
Pro Tip
Don't worry about getting everything perfect - you can always edit your goal later. As you log data and track progress, you'll learn what works best for your body.
Editing Your Goal
Goals aren't set in stone. Want to change something? Ask Coach Q to adjust your goal. It suggests the change and applies it when you confirm.
Understanding Your Targets
Once your goal is set, QBod calculates daily targets:
- Calories - Your daily energy budget, based on your goal and how much you burn
- Protein - Keeps and builds muscle (usually 0.7 to 1g per lb of bodyweight)
- Carbs - Your main energy source for workouts
- Fat - Helps with hormones and absorbing nutrients
Goal Progress Tracking
QBod tracks your progress automatically:
- Weekly weigh-ins - Log your weight to see trends
- Progress photos - Visual progress over time
- Body measurements - Track changes in specific areas
- Weekly check-ins - Progress reviews from Coach Q