Adjusting macros for a goal change

When you change your goal in Cyner (e.g. from fat loss to hypertrophy), the system automatically recalculates your target macros and calories.

• Protein: 1.6-2.2 g/kg body weight for all goals (Morton et al., 2018 meta-analysis).

• Fat: 0.8-1.2 g/kg (minimum for hormonal function).

• Carbohydrates: Remaining calories, prioritized on training days.

1. Go to Settings → My Profile.

2. Change your goal.

3. Go to Nutrition → macros update automatically.

If you're transitioning from deficit to surplus (or vice versa), don't change calories all at once. Cyner applies a gradual transition of 100-200 kcal per week to avoid excessive weight and fat fluctuations.