To change goal, you need to head to your profile, by clicking on your proflie picture on the macros screen. From here you'll be able to scroll to the bottom of the screen and select the "Change Goal" button. You will be able to then select your new goal out of the 4 options. Weight Loss, Muscle Gain, Reverse Diet or Maintenance.

On the macros screen you will have the option daily to enter your bodyweight and also your bodyfat if you have a scale that records it, or if you choose to measure another way on a daily bases.

Entering your bodyweight everyday will make a big difference compared to just weighing once a week. This will allow the system to take an average weight across the week from all of your weigh-ins. So we highly recommend that you record your bodyweight everyday of the week to get the most accurate measure come check in day.

To get the most consistent bodyweight reading, make sure to weigh-in each morning, before you have eaten or drunk anything and after you have used the bathroom.

On the macros screen you will see your daily macros targets inside the three rings. Above these you will see 0's. Once you have finished tracking your food for the day, in a calorie tracking app such as myfitnesspal, you will be able to input your total macros into the rings by clicking on the 0's and entering your own values. The colour rings will then fill depending on how close to the targets you managed to get.

If you have previously connected to Apple Health, then these values will input automatically as you track your food. Which means, you can simply aim for the targets, and you don't have to enter your totals manually.

To view previous check ins, head to your profile by clicing your profile picture on the macros screen. From there, select the history button in the top right corner, next to settings. You will then be able to navigate through to your current program and view your previous check ins.

Once a week you will have your weekly check in. The VisionFit Health system will analyse all of the data you have provided within that week and will adjust based on how your body has responded. Taking into account whether you were compliant to your macro targets or not.

You will be able to complete this weekly check in by selecting the "Check In" button, which will appear on the check in day you have selected. From there you will be taken through the check in process and can input any previous missed data from the week. Once this has been completed, the system will update you with your new macro targets for the coming week, if any changes needed to be made.

When you sign up to VisionFit Health and are provided with your macro targets, you will be able to set yourself high and low days. This means spreading out your calorie intake across the week, to give yourself more or less food on specific days that you may choose.

You will be able to select the "Adjust Macros" button, which will open the high and low day section. From here you'' be able to adjust the slider bars to your preference.

You can also access the "Adjust Macros" button on the profile screen and adjust your high and low days weekly from there.

Once VisioFit Health has provided you with your macro targets, you will be able to select the "Adjust Macros" button. From here you will be able to adjust the carb & fat slider bar to your desired preference. Some people respond better to different macro distributions and some people just prefer more of one macro over the other. So choose a range that will allow you to stay the most compliant to your targets.

Once VisioFit Health has provided you with your macro targets, you will be able to select the "Adjust Macros" button. From here you'll be able to adjust the protein slider to your desired preference.