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, and, if you are losing fat or building muscle, a target weight - below your current weight on a cut, above it on a bulk.
• Activity - how active your day is away from training, how many times a week you want to train (each session counted as about an hour), and what kind of training you plan (strength, cardio or a mix). An hour of cardio burns roughly twice what an hour of lifting does, so it is worth answering honestly.
• Your plan - if your goal is losing fat or building muscle, what pace suits you, and the plan worked out from your answers: your daily calories and macros.

That is the whole survey - seven questions, ten at most - 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 in the app straight away.

Pace sets how big a change we aim for, and since we ask about your activity first, each option now shows what it would actually mean: the calories you would eat a day, and for fat loss the date you would reach your target. 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 an option would take you below the lowest calories we will set, or faster than the quickest weekly rate we suggest for your body, it says so instead of showing a number you would not be given. 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.

On muscle gain the question is a different one: how big a calorie surplus do you want? Your goal is to gain body weight, and the right training is what steers that gain toward muscle. Calories cannot make muscle grow faster than your training allows - a bigger surplus mostly adds fat - so there is nothing honest to promise about speed. The options are stated as a share of your body weight per week, and we hold the fastest one to about 0.5% a week - past that the extra almost all becomes fat you would have to diet off later.

Target weight is asked right next to your goal whenever it has a destination - losing fat or building muscle - and it has to sit on the right side of the weight you entered under About you: below it on a cut, above it on a bulk. A cut needs one; on a bulk it is optional and you can leave it out. Staying where you are has no destination and is not asked. Only a cut turns it into a DATE, shown as a line like Target 78 kg, around 14 December; the date follows the size of your calorie deficit, so a steadier pace moves it later. A bulk gets the target and the distance left to it but no date - what the scale does on a surplus depends too much on how the training goes, and on how much of the gain is muscle, to promise one.

Two of the others are easy to under-think. How is your day spent? is about 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 plan to 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. Its last screen shows you the targets it worked out before it takes you to your home screen.

The mobile survey is four screens for everyone, one per section - About you, Your goal, Activity and Your plan - with that section's questions grouped on it. Choosing to stay where you are only drops the pace question, so your last screen shows the plan on its own. On About you, sex is two tiles, and date of birth, height and weight sit together in one card: tap a row to set it - on iPhone a wheel slides up from the bottom, on Android the system picker opens. It starts on a typical value so there is less to scroll, and confirming saves exactly what it shows. On Your goal, a card shows your current weight as you entered it on the first screen, with your target weight under it: tap the target to pick it on a wheel that only offers weights that fit your goal. Goal, pace and activity remain visible as single-choice rows; the pace options each explain what they mean.

On that last screen, under the pace question when there is one, the app shows the plan it worked out - your calories in a ring with your macros around them - and Adjust manually lets you type your own over ours; picking a different pace afterwards clears them. Tap Calories, Protein, Carbs or Fat in the list to set it on a wheel, then go back to return to the list. 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. On a fat-loss goal with a target weight, the estimated date under the plan follows the calories you set. If your answers are not enough for an estimate yet, the screen lists what is missing, with Back to your answers and Adjust manually for your own numbers. Either way, Start using hi.fitness takes you in.

Right after you sign in, hi.fitness shows a short screen explaining what it needs from Apple Health (iPhone) or Health Connect (Android), and then your phone asks for access - turn on all categories there. If you allow it, some fields arrive filled in - 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. If you decline or no matching data exists, enter the answers manually; every field stays editable.

Changing your targets later

Changing your answers updates your targets - 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.

In the mobile app, open Calories and tap the day's card with the ring. Your goal is a view, not a form: there is nothing to type on it and nothing to save. At the top, a card names the goal you are following. Under it, Your daily targets puts your calories in the middle of a ring showing how protein, carbs and fat divide them, with your daily deficit or surplus beside it and the grams for each macro listed alongside. Then, whenever your goal has a target weight, Progress to goal: your current and target weight, the rate your weigh-ins actually show as an eight-week average, a progress bar measured from the weight you started this goal at, and how much is left. On a fat-loss goal it also gives an estimated date - that follows the size of your calorie deficit, so a steadier pace moves it later. A muscle-gain goal shows the rate but no date, because what the scale does on a surplus depends on how the training goes. Maintaining your weight has no destination, so it gets no card at all.

Underneath, Goal settings lists what the estimate is built from: what you are aiming for, the pace, your current weight, your target weight when your goal has one, how active your day is, and how many sessions a week you train. Those are a summary, not fields - to change them, tap Edit goal, which walks you through three short screens: your goal with its target weight, then your activity, then your plan - where you pick the pace and see straight away what it does to your calories, your macros and your target date. On that last screen, Adjust manually lets you type your own calories and macros over ours; save them and the card reads Your own instead of Recommended. The estimated date follows the calories you set - a smaller number brings it closer, and at or above your maintenance calories there is no date to show. Picking a different pace clears numbers you typed, because the pace is the question those numbers answered. Your current weight is shown there but not asked for - it is read from your weigh-ins, and Weigh in on that screen opens the scale so the number lands on your weight chart too. Your sex, date of birth and height are not among them: they do not change, and they live in Settings → Profile. Your coach can change the targets for you too.

The same editor is also reachable from More → Nutrition plan, on the goal row.

If you follow a meal plan, saving a new goal can bring one more question: when a day of the plan no longer fits the new goal, the app asks whether to fit the plan's portions to it. Fit resizes the portions across the plan at once and keeps the meals; Not now leaves the plan as it is.

If the estimate has drifted from your goal, or your weight is moving at a different rate than the goal implies, Your goal shows a Recalculate card with the numbers side by side; tapping Recalculate opens the goal editor, and nothing changes until you save. If the estimate had to lower your pace or hold your calories at the minimum, Your goal says so. Restore suggested brings back our estimate wherever you have typed over it.

Your gender, date of birth and height are edited straight in Settings → Profile in the app - there is no separate Update your details step any more. The rest of your answers live in the goal editor.