[DRAFT. Publish on the day the update is live on the App Store and Google Play. Set the real date.]
Open M0VE after this update and your numbers will be different. Calories, protein, carbs and fat. That's on purpose, and you'll see a note on the Fuel page that says "M0VE's targets were updated".
The maths behind your targets is the backbone of the app. So we rebuilt it from the ground up, checked every number against the current sports science, and tested it day by day against how the best fuelling tools in the world do it. Here's what changed.
Your resting burn: one formula, built on athletes
Everything starts with how much energy your body burns at rest. M0VE used to offer two formulas. Now there's one: ten Haaf.
It was built and tested on recreational endurance athletes, not the general population. A 2023 review that pooled the studies found it lands within 10% of a measured resting burn for about 80% of athletes, which made it the most accurate option for people who train.
If you've had your resting metabolic rate measured in a lab, you can still enter your own number in Metrics & Goals, and it beats any formula.
Your daily life: a fairer starting point
On top of your resting burn, M0VE adds what your day costs before any training: your job, walking, standing, the school run. We rebuilt that table from the international energy guidance (FAO/WHO 2001) and the latest US reference data (2023).
The short version: if you sit at a desk, your rest-day target goes up by around 100 kcal. The old numbers were a little low for most people.
Protein: 2 g per kg, every day
Protein is now set from your body weight, not as a share of your calories. 2 g per kg on every day, a little more on gym days.
That matters most on big training days. Before, protein grew with your calories, so a long ride could push it far past anything useful. Now protein stays where your muscles need it, and the extra energy goes where it should: carbs.
Carbs follow the work
This is the biggest change. M0VE now splits your day into two parts:
Your everyday part. The calories you'd need with no training. Here, fat sits at 30% and carbs fill the rest.
Your training part. The energy each session burns. Most of it comes back as carbohydrate, and the harder the session, the more of it: about two thirds for an easy spin, most of it for endurance work, all of it for intervals and races.
So a rest day is balanced, and a big day is carb heavy, the way your body actually fuels hard work. Fat never drops below 20% of your day.
We also put a ceiling on it. No day asks for more than 18 g of carbs per kg. That's above what pros eat on the biggest mountain stages of a Grand Tour, so real training days never touch it. It's there for the days when sessions get stacked or parked on one date and the sums stop making sense.
Losing weight: a share of the day, never your race
If your goal is to lose weight, M0VE used to take a flat amount off every day. Now it takes a share of the day instead: about 14.5% at 0.5 kg a week, and half that at 0.25 kg a week.
Two rules come with it:
Nothing comes off on a race day. Race day is for racing.
It never comes out of your protein or your session fuel. You lose weight from the rest of the day, not from the things that keep you strong and fuelled.
Your meals add up to your day
Your meal cards and your daily ring now come from the same numbers. Add up your meals and your session fuel, and you get your ring. Every time.
And with the new meal pattern, if you only eat four meals a day, your food is shared across those four instead of six.
One workout, counted once
If two of your devices record the same session, say your watch and your recovery strap, M0VE now spots that they overlap and counts it once. Your training device wins. No more doubled-up calories on days you wore everything.
Coaches see what you see
If you have a coach on M0VE, their view of your day now shows your own numbers, the same ones on your phone.
What you'll notice
A note on the Fuel page the first time you open the update: "M0VE's targets were updated". Tap it to see how your day adds up.
Higher carbs on big training days, steadier protein.
Past days keep the numbers they had. Only today and the days ahead change.
If anything looks off for you, tell us. That's how this got built.
Real Nutrition Wins.
Julian