Weekly Target Planning
How M0VE sets individual daily targets across the week based on your training schedule.
M0VE sets targets for each day of the week individually, not as a single weekly average. A hard training day and a rest day have different calorie and macro requirements, and a flat weekly average does not serve either well.
How Daily Targets Are Set
Each day's target is determined by:
Your base metabolic rate (BMR), calculated from body weight, height, age, and gender using the Mifflin-St Jeor equation.
Your activity level, a multiplier applied to BMR to account for non-training physical activity (sedentary, moderate, active, very active).
Your training load for that day, derived from any planned or completed sessions.
The combination of these three factors produces your daily calorie target. Macro targets are then calculated from that figure using the sport-specific splits described in [Macro Targets](/docs/macro-targets).
BMR Calculation
M0VE uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for estimating resting energy expenditure in healthy adults.
Male: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Activity Multipliers
| Activity level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no activity outside of training |
| Moderate | 1.375 | Light activity or physical job |
| Active | 1.55 | Moderately active job or regular non-training activity |
| Very active | 1.725 | Physical job plus regular training |
Training Load Adjustments
On top of the base activity multiplier, each session adds a training load adjustment to your daily target. The adjustment is calculated from the session's calorie burn estimate (see [Sport Calorie Models](/docs/sport-calorie-models)) and expressed as a percentage increase to your base daily target.
| Training load | Calorie adjustment |
|---|---|
| Rest | 0% |
| Light | +8–12% |
| Moderate | +15–25% |
| Hard | +30–45% |
| Very hard | +50–70% |
| Race day | +60–90% |
The exact figure depends on session duration and the sport-specific calorie model. A 3-hour hard cycling ride produces a larger adjustment than a 45-minute moderate run.
Keeping Targets Accurate
Daily targets are only as accurate as the data behind them. The following profile fields have the biggest impact:
| Field | Impact |
|---|---|
| Body weight | Used in BMR and sport calorie models. Update after weight changes. |
| FTP (cycling) | Drives power-based calorie calculation. Update after fitness tests. |
| Threshold pace (running) | Used to contextualise running intensity. |
| Height | Used in BMR. Set once and rarely needs updating. |
| Date of birth | Used in BMR and micronutrient RDA calculations. |
| Sport | Determines calorie model and macro split. |
| Activity level | Background activity multiplier. |