Setting a Goal

Your goal is the foundation of your QBod experience. It determines your daily calorie and macro targets, shapes your AI coach's recommendations, and drives your progress analytics. Here's how to set one up.

Goal Types

QBod supports six goal archetypes, each designed for a specific fitness objective:

Weight Up

Muscle Building

Build lean muscle mass with a caloric surplus. Ideal for those looking to bulk up.

Weight Stable

Strength & Maintain

Get stronger while maintaining your current weight. Focus on progressive overload.

Recomp

Body Recomposition

Lose fat while building muscle. A balanced approach for body transformation.

Weight Down

Fat Loss

Reduce body fat with a caloric deficit. Prioritizes sustainable weight loss.

Weight Stable

Cardio Endurance

Improve cardiovascular fitness. Optimized for runners, cyclists, and swimmers.

Flexible

General Fitness

Overall health improvement without strict weight targets. A balanced approach.

The Goal Setup Wizard

When you first open QBod (or tap "Edit Goal" later), you'll go through the goal wizard:

Enter your demographics

Provide your age, height, current weight, and biological sex. This information helps calculate your baseline caloric needs (TDEE).

Choose your goal type

Select one of the six goal archetypes. Each comes with recommended calorie and macro settings, but you can customize them later.

Set your target weight (if applicable)

For goals involving weight change, enter your target weight. QBod will calculate a healthy timeline based on recommended rates of gain or loss.

Choose your activity level

Select your typical activity level: sedentary, lightly active, moderately active, very active, or extremely active. This affects your daily calorie calculation.

Review your targets

QBod generates recommended daily targets for calories, protein, carbs, and fat. Review these and tap Confirm to save your goal.

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. To modify your goal:

Go to the Home tab
Tap on your goal progress card at the top
Tap Edit Goal
Make your changes and confirm

Understanding Your Targets

Once your goal is set, QBod calculates daily targets:

Calories - Your daily energy budget based on TDEE and goal
Protein - Essential for muscle maintenance and growth (typically 0.7-1g per lb bodyweight)
Carbohydrates - Primary energy source for workouts
Fat - Important for hormones and nutrient absorption

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 - AI-powered progress reviews