Completing your intake survey

hi.fitness asks you to complete a short intake survey - just the essentials needed to start planning your training. It takes about a minute and covers:

• About you - your gender, date of birth, height and current weight.
• Your goal - whether you want to lose fat, stay where you are, or build muscle. If you pick losing fat or building muscle, we also ask what pace suits you.
• Activity - how active your day is away from training, and how many sessions a week you train.

That is the whole survey - seven questions, or eight if your goal has a pace - and every one is there for a reason: these answers are exactly what your daily calorie and macro targets are worked out from. hi.fitness saves the result, and it shows up on the web app and in the mobile app straight away.

Pace sets how big a change we aim for. A steadier pace means a smaller change and more room in your day; a faster one is a bigger change and a more demanding plan. Standard is marked as recommended and is already selected, so you can leave it alone if you are not sure. If your goal is to stay where you are, this question does not appear at all - there is no pace to a target that is not moving.

Two of the others are easy to under-think. How active your day is means your life outside the gym - a desk job and a delivery round are hundreds of calories apart before either of you trains. And if you signed up to track what you eat rather than to train, pick I do not train regularly for sessions a week; it is a real answer, not a blank.

In the mobile app

The survey is the first thing you see the first time you sign in on your phone, and you complete it before the rest of the app opens. That is on purpose: your daily calorie and macro targets come out of these answers, and without them the food diary has nothing to compare your meals against. When you finish, the app shows you the targets it worked out before taking you to your home screen.

The mobile survey shows one question per screen. On iPhone, date of birth, height and weight use the system scrolling wheels; on Android the date opens the system date picker and the measurements use the numeric keypad. A wheel starts on a typical value so there is less to scroll - it does not count as your answer until you move it, and a red line underneath says so. Gender, goal, pace and activity remain visible as single-choice rows; the pace options each explain what they mean.

On the target screen, tap the Calories, Protein, Carbs or Fat card to adjust it with a native picker. Change protein, carbs or fat and only that value and the calorie total move; change calories and the split is rescaled to fit. If you change them, Restore suggested returns to the estimate from your survey.

When the survey first checks Apple Health (iPhone) or Health Connect (Android), your phone may ask for access. If you allow it, some fields arrive filled in and marked as such - check them and correct anything that looks off. On iPhone that can cover your gender, date of birth, height and weight; on Android, height and weight only, because Health Connect does not store personal details. On both, how many times a week you train can be pre-selected from your recent workouts, when the last four weeks clearly point to one answer. If you decline or no matching data exists, enter the answers manually; every field stays editable.

On the web

The survey is not required to use the web app. A reminder sits at the top of your dashboard until you complete it. Fill it in whenever you're ready from that reminder, or dismiss it for now - it comes back next time you sign in, and disappears for good once you submit.

Changing your targets later

Redoing the survey updates your targets with the new answers - including a change of pace, which is the quickest way to make a target easier or harder without touching the numbers yourself. A monthly check-in does not: logging a new weight on its own never moves a goal you are following.

To set the numbers yourself, open More → Nutrition plan and tap Daily targets. The screen shows the goal as one card - the calorie figure, with protein, carbs and fat under it. Edit goals, under that card, opens the editor: tap any of the four rows and spin its picker - change protein, carbs or fat and only that value and the calorie total move; change calories and the split is rescaled to fit. Restore suggested returns to the estimate from your profile, and Save changes writes them. Your coach can change the targets for you too.

Once you have logged a new weight, the goal card - under Settings or Nutrition plan on the web, under Daily targets in the mobile app - shows your weight trend next to the rate your plan implies. If the estimate has drifted from your goal, the card also shows a Recalculate hint with the new number; nothing changes until you save. If the estimate had to lower your pace or hold your calories at the minimum, the card says so. Restore suggested is available in the web editor too.

To change an answer instead, open Settings, go to Profile and tap Update your details at the bottom - the survey re-opens with your current answers already filled in.