Nutrition

The Nutrition feature allows you to track your daily nutrition and your progress.
With this, you can keep track of the foods that you will consume daily, including their calorie and macro details.

The three distinct options to display your daily calorie and macronutrient goals are Daily Tracked, Daily Ratios, and Daily Goals.

Daily Tracked – Displays your tracked calories and macros, presented as a fraction over your daily calorie and macro targets.

Daily Ratios – Displays your tracked calories and macronutrient percentages in relation to your tracked caloric intake for the day.

Daily Goals – Displays the surplus or deficit for each of your daily calorie and macronutrient targets.

At Trainest, we make sure that tracking your meals can be as simple as possible.

You have three options to track your food.

First, you can search manually from our food database. To do so, follow these steps:

Click “Track Meal”
Choose between Breakfast, Lunch, Dinner, or Snacks.
Search for your food.
You can select multiple foods in one go.
Click “Track”

Second, you can scan using the barcode scanner.

Click the scanner button on the top right corner of the screen.
Scan the barcode and click “Track”

Third, you can select from the list of your previously tracked foods under the “Quick Add” section.
Select the food and click “Track”

To delete a food item that has been tracked, open the Meals Tracked page via the “Details” button from the Nutrition home page and simply swipe the food entry to the left, and you’ll see a trash icon.
Click “Remove Food,” and you are good to go.

Additionally, you can also click on the food card to open food details. Then, tap on “Untrack”.

Yes, you can easily track multiple foods at one time via the Quick Add option.
You can utilize the Quick Add option within the Food Details page via the “Quick Add” button, or from the list/search view by selecting the bubble icon on the left hand side of the food item banner. Once the food items are added to your Quick Add list, you can view all foods via the Quick Add tab and once you are ready to track, simply select the “Track” button to record the multiple food items at one time.

Yes, you will be able to reference all your recently tracked food items in the “Quick Add” section. Note that these are meal specific, meaning that your recently tracked Breakfast items will only appear in the “Quick Add” section for Breakfast, etc.

Trainest’s database has about 1.62 million verified foods. However, if you are unable to find your desired food in our database, you can follow these steps:

Under the search bar, click on “My Food”, and select “New Food”.

Input the name of your food and the serving size.

Fill out the calories, macronutrients, and other nutritional information. After that, click on “Preview”, then click on “Save Food”.

The custom food that you have added will appear in your “My Food” section. Note that your foods will not be reflected in the Trainest Food database for any other users.

You can utilize the Nutrition Calendar to go back or forward to a specific date and track meals for a past date or future date.

Simply select the current date at the top of the Nutrition section to open the Nutrition Calendar.

Once you have selected the day within the calendar you wish to track, proceed with tracking in the same manner as you would for the current day.

The Nutrition Calendar has three different color indicators:

Green – you have completed or nearly completed your daily calorie goal
Blue – you have partially completed your daily calorie goal
Red – you have exceeded your daily calorie goal

At Trainest, we value client feedback, and we are willing to improve every step of the way.

To report an issue in the food search database, you can follow these steps:

Click “Improve Search”
Give your personal feedback and click “Submit.”

You may also flag a specific food item if you believe there is an issue with that particular food.
Simply open up the Food Details for that food item and click the Flag icon.
Complete the required input fields and click “Submit.”

Yes, you can always change or set a custom calorie goal.

If you want to change your current calorie goal, follow these steps:

Click the gear button on the homepage to open the Nutrition Settings.

Click “Calorie Goal”, and then click on “Calculate Calories”

Repeat the nutritional assessment and select “Done”

If you want to set your custom calorie goal, follow these steps:

Click the gear button on the homepage to open the Nutrition Settings.

Click “Calorie Goal” and select “Custom Calories”

Input your preferred daily calorie target and click “Next” , followed by “Done”

This feature is used to monitor your calorie goal based on the activity levels from your wearable device.

You can turn this feature on or off if you want to receive updated calorie target suggestions over time according to your activity levels.

Access this option within the Nutrition Settings.

Yes, you can adjust your daily macronutrient goals.

To do this, follow these steps:

Go to “Nutrition Settings”

Click the “Macro Ratio” option and select your preferred ratio:

Bulk – 50% carbs, 30% protein, and 20% fats

Maintain – 45% carbs, 25% protein, and 30% fats

Lean – 40% carbs, 35% protein, and 25% fats

Custom Setting – you can set it according to your own preferred ratio.

Click “Apply”

Yes, you can turn on your meal notifications.

Open Trainest Settings and click on “Notifications”.

Under “Daily”, you will receive one daily reminder to track all your meals.

Under “Meal”, you can specify which meal(s) you want to receive reminders for.

If you toggle on the notification per meal, you will be able to set the time each reminder is received.

You can also click “Add a Snack” if you want to add multiple snack times per day.

You can also toggle notifications off if you prefer not to receive any reminders.

Your Total Daily Energy Expenditure (TDEE) is calculated using your Basal Metabolic Rate (BMR) multiplied by your activity level. Your BMR is determined utilizing the Harris Benedict formula (based on your age, gender, height, and weight) and your activity level is determined based on your selection or data received from your wearable device. Sedentary = BMR x 1.2, Lightly Active = BMR x 1.375, Active = BMR x 1.55, Very Active = BMR x 1.725

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/

If your barcode scanner is not working or the camera of your phone is not working, you can manually type in the UPC code.

The UPC code is the 12-digit numerical code under the barcode.

Click “Confirm” and “Done.”.

If you want to edit or delete a custom food that you have created, here’s what you should do:

Select the custom food you have created.

Tap on Options at the top right of the pop-up and select whether you want to “Edit Food” or “Delete”.

For editing, click on “Edit Food”, and update the food details you want to change. Then once done, click “Preview”, and then “Update Food”.

For deleting, click on “Delete” and confirm by clicking on “Remove Food”.

If you want to edit or delete a meal you have created, here’s what you should do:

Select the custom meal you have created.

Tap on Options at the top right of the pop-up and select whether you want to “Edit Meal” or “Delete”.

For editing, click on “Edit Meal”, and update the meal details you want to change. Then once done, click “Preview”, and hen “Update Meal”.

For deleting, click on “Delete” and confirm by clicking on “Remove Meal”.

Nutritional Assessment is a section where you need to input your personal profile.
It is important so that Trainest would know what your daily calorie intake should be by using a nutritional formula that is suited for your body type.

Your Total Daily Calorie Target is calculated using your Total Daily Energy Expenditure (TDEE), plus/minus your caloric surplus/deficit. TDEE utilizes estimated activity or activity received from your wearable device. The Total Daily Calorie Target utilizes your target weight change to establish a caloric surplus or deficit. Note that the surplus/deficit is only used in cases where your target weight is greater/less than your current weight. Always consult with your doctor or nutritionist before engaging in a calorie-enhanced or restricted diet to ensure that you do what is best for your health.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/

You have two options to determine your level of physical activity. If you have not connected and synced a wearable device with Trainest you can select your level of physical activity based on the 4 options in the Nutrition Assessment, which include:

Sedentary – sitting most of the day and with minimal activity
Lightly Active – standing most of the day or light daily exercise
Active – some physical activity most of the day or moderate daily exercise
Very Active – heavy physical activity or intense daily exercise

If you have connected and synced a wearable device, then you may be able to select the Smart Suggest option as part of the Nutrition Assessment assuming your data satisfies the required parameters (see How does Smart Suggest work? for more details)

The Smart Suggest feature works by reading the data from your connected wearable device and determining your optimal personal daily calorie goal based on your recent activity levels. Note that this feature is currently only compatible when connecting with Apple Health or Google Fit, however we intend to add connection options for additional health applications in the future.

Trainest allows you to select your target weight change as a part of the Nutrition Assessment.
Depending on your current weight and target weight, you may have up to four choices: light, recommended, moderate, and intense.
It is always suggested to go with the recommended weight change option.

Our nutrition database is composed of aggregated sources including FDA, non-branded foods, branded foods, and restaurant foods. Additionally, we are continuously reviewing and updating our foods based on user requests and suggestions. If you see issues with any food data, please report it to us by utilizing the flag icon on the Food Detail page for our team to investigate.

Source: https://fdc.nal.usda.gov/fdc-app.html#/

To track your fluid consumption, go to to the “Nutrition” section and tap on the gear icon in the top-right corner to access the Nutrition Settings. Look for “Hydration Tracking” and toggle the option on or off.

Go to the Nutrition Settings by clicking on the gear icon in the top-right corner of the Nutrition Dashboard screen and select “Hydration Tracking”. Then, you can input you preferred daily hydration goals.

Yes, if you have a group of foods that you often eat together, you can easily track them all at once by creating a meal in the “My Meal” section.

Click “Track Meal” and select the meal type. Then, navigate to the “My Meals” section.

Click “New Meal” and enter the meal name. Click “New Meal” and enter the meal name. There is also an option to include a serving size and number of servings if applicable.

Next, add all the food items that you often consume together by clicking “Add Food.”

Click “Preview” and then “Save Meal.”

You can create a custom meal for more accurate tracking.

Click “Track Meal” and select the meal type. Then, navigate to the “My Meals” section.

Next, click on “New Meal” and enter the meal name. Specify the serving size and the number of servings for your custom meal. Then, add all the food items by clicking “Add Food”.

Click “Preview” and then “Save Meal”.