这份指南来自应用本身，和应用一样目前为英文版，这样每个按钮的名称都与屏幕上显示的完全一致。
The Nutrition tab is built around the one behaviour with the best evidence for changing what you eat: writing it down. It keeps the calorie and protein targets you set, the meals you log and what is in your fridge, and the numbers tell you when the week has drifted.
Start here
Set the two targets, log one line per meal, and keep the fridge current.
Set calories and protein in Goals
Open Goals and set a daily calorie target and a protein target. The protein number is the one with trial evidence: around one point six grams per kilogram if you train, less if you do not; the calorie target is whatever direction you are trying to move.
位置: Nutrition tab › action row
Log a line per meal
Log opens the meal composer; a name and a rough amount is enough. The record corrects the under-counting everybody does, and the consistency signal only asks that meals are logged on most days.
位置: Nutrition tab › action row
Keep Food storage current
The Food storage chip in the action row holds what is in the fridge, freezer and cupboards. The meal composer can pull from it, and knowing what is in the house is half of eating the pattern you chose.
位置: Nutrition tab › action row
Read the strip, then ask why
The line under the action row is one research-backed tip chosen for your own numbers. Tap Why to read the fuller finding, the studies behind it with links, and the reason this tip was picked today.
位置: Nutrition tab › guidance strip
Tune the strip to you
Settings under Why sets how often the tip changes (every visit, once a day, once a week), pins it to one theme, or turns it off for this tab alone.
位置: Nutrition tab › guidance strip › Why
Logging well
Log the small things, and log the protein.
Log the things you would skip
The sauces, oils, snacks and drinks are where under-reporting lives, so log them even as a rough line. Sugary drinks especially: they do not register as food and they carry the clearest single risk in the diet studies.
位置: Nutrition composer
Put the protein on every meal
Enter protein where you know it, because the protein value on the stat card is the target with a number behind it. A source in each meal, across three or four meals, uses it better than one large hit.
位置: Nutrition composer › macros
Use the routines for meals you repeat
The Routines chip holds a breakfast or a meal-prep checklist you run with Play, so the meals that keep the pattern take one tap to log the same way each time.
位置: Nutrition tab › chips under the stat card
Start against Log
Start times a meal as it happens; Log records one afterwards.
Start at the table
Start opens the meal with a running timer, useful for the slow meals and the ones you eat with attention, which the studies link with eating less later. End it and the meal is saved with its real time.
位置: Nutrition tab › action row
Log the rest
Most meals are logged after the fact with Log, or from the plus on a day in the list for a meal you forgot. The composer defaults the time to now; change it so the day's pattern stays honest.
位置: Nutrition tab › action row
Goals and habits
Targets you can keep, and the swaps with evidence.
Choose targets that survive a holiday
New goal inside Goals is prefilled for nutrition. A strict plan that lasts three weeks loses to a loose one that lasts three years, so set the calorie target where you can hold it and let the protein target do the precise work.
位置: Nutrition tab › Goals
Make the swap a habit
On the Habits tab, add a habit for the one swap with the clearest evidence, water for sugary drinks or the minimally processed version of a food you eat daily, and tick it. The form of the food changed intake by hundreds of calories in the inpatient trial without anyone counting.
位置: Habits tab
Reading your numbers
Calories, Protein, Carbs and Fat for today, and the trend behind them.
Today against the target
The stat card shows today's calories against your target and today's protein, carbs and fat. Read calories as a weekly average rather than a daily verdict; the strip reacts only when the weekly average drifts more than a fifth from the target either way.
Protein against the floor
The strip compares the daily protein average with a fifty-five-gram floor, well under the training figure, so that it only speaks up when intake is clearly short. Your own target in Goals is the number to aim at.
Logged days is the behaviour
The consistency signal counts days with at least one logged meal, because logging is itself the behaviour with the best evidence. A gap in the list is the first thing to fix, before any macro.
Look across tabs in Statistics
Statistics under Functions › Analysis puts your meals beside every other aspect: What stands out lists the strongest links and drifts this period, Forecast says where the metric lands a week out at this pace, and Guidance names the aspect whose numbers are weakest.
位置: Functions › Analysis › Statistics
The agent and automations
What the agent can do with this tab, and what runs without you.
Ask the agent about this tab
Open the Agent under Functions › Analysis, or press the a key on the web, and ask in plain words: "Which days this week fell short on protein, and what did I eat on the days that did not?". The agent reads this tab only while the Nutrition switch under May read is on, and the Context panel shows exactly what it was sent.
位置: Agent › Settings
Let it suggest, then decide
Anything the agent wants to add or change lands in Suggestions with an accept or reject on each item. Under Does on its own you can let a kind of change apply straight away; bulk edits always show a preview and keep an undo for a day.
位置: Agent › Settings
Put the routine on Autopilot
Autopilot runs the Morning plan, Evening tidy, Weekly review and Drift nudges while the app is open, each with its own time, instruction and Apply without asking switch; Add a job makes one of your own, such as a nutrition check every Sunday.
位置: Agent › Settings › In the background
Get the week by email
Email automations in Settings sends a weekly or daily digest with the strongest links, drifts and goal paces across every tab, and can alert you once when something is slipping or when this tab goes quiet for three days.
位置: Settings › Email automations