Getting the most from Weat
Weat works best when it knows what training is coming and what you actually ate. This guide follows one day for Alex, a made-up athlete, to show what to log and when. You don’t need to do all of it every day.
Set up once
- Your profile. In Settings, open Profile & targets. Enter your timezone, body mass and everyday calorie baseline without exercise, then choose Automatic from training.
- Your training. Connect TrainingPeaks in Settings, or add sessions yourself with + Session (Add local session on iPhone).
- Your meals. Under My templates, open Meal patterns (Foods, then Templates on iPhone). Set your usual meal times and turn on Adjust meals around training.
An example day
Alex weighs 70 kg, has a 2,000 kcal baseline and plans an easy 90-minute ride at 17:00. Weat makes this a Moderate day with 2,800 kcal, 420 g of carbs, 126 g of protein and 68 g of fat. The calories are the baseline plus 800 kcal estimated for the ride.
- Weigh in. Enter it under Today’s weight in Progress. On iPhone, Weight is also in the diary’s log menu.
- Check the day. Open today in Diary and make sure the ride and targets look right. If something is missing, Finish your day’s plan shows what’s needed.
- Breakfast. Log it once you’ve eaten. Food only counts as eaten when it’s marked eaten, so planned food stays separate.
- Lunch. Saved foods, meals and earlier days save typing. If AI is set up, you can also describe what you ate and check the result.
- A snack, and a fuel plan. Alex opens Fuel log on the ride (Log session food on iPhone) and plans 45 g of carbs in a gel and a drink.
- The ride. Nothing to do in Weat. Enjoy it.
- Back home. Alex marks the fuel eaten, and changes it if the ride went differently.
- Dinner. Log it as usual.
- Close the day. If everything is in, set Food diary to “Everything I ate is logged”. If not, choose “Some food is missing”. On iPhone, this is in Day notes, weight & completeness.
Weighing in
Your 7-day average is the number that matters, not any single reading. Weigh in every day if you can. Missing a day is fine, but the more readings you have, the more accurate that average is. Weight normally runs highest on Sunday and Monday and falls through the week, so daily readings also even that out.
A simple routine is in the morning, after the toilet and before eating or drinking, on the same scale. That’s ordinary practical advice rather than a Weat rule. It just keeps your readings comparable.
The weight goal review needs at least 3 readings a week, so treat that as the minimum rather than the aim.
Readings synced from TrainingPeaks count toward your trend, and one you enter wins for that date. Your gram targets use weights you enter, not synced ones.
When to check training, targets and meals
- The evening before. Open tomorrow in Diary. A long priority session before 10:00 tomorrow can raise today’s carbs, so it’s worth having it in Weat early.
- Each morning. Check that the sessions and targets match your day.
- When plans change. Edit the session, or use Skip session if it’s off. Your targets follow, and food you’ve logged stays.
- Now and then. Use Change pattern on a day with different meal times, and update your meal pattern when your routine changes.
Fuelling a workout
Weat uses a coach’s fuel recommendation when one is available. Otherwise, endurance-session fuel is based on length and intensity. Alex’s easy 90 minutes gets 30 g of carbs an hour. The endurance default is zero under 45 minutes and up to 60 g an hour for longer or harder sessions. Strength sessions don’t use those rates. Above 60 g an hour needs both a session longer than 2.5 hours and a practised rate set in your meal pattern.
Log fuel through the session rather than as a separate snack. It still counts once in your daily totals, and you can add the minute you took it. After a completed session with known duration and logged carbs, Weat shows the grams per hour you logged. That only reflects what you recorded, so anything unlogged won’t show.
With Adjust meals around training on, demanding sessions also get a carb amount beforehand, and your meals shift to fit. Your daily totals stay the same.
Progress and the weight goal review
Progress shows your weight and its 7-day average, body fat from TrainingPeaks, and calories eaten against your budget. Follow the 7-day average over weeks. A single day’s reading tells you little.
If you want one, set a weight goal’s target and pace in Settings on the web. It needs automatic targets. Weat takes less off harder days, and none on a High day or for a priority session.
Every 7 days, the review compares your latest 7-day average with the same average 3 weeks earlier. It needs at least 3 readings in each of those weeks and 21 days since any change. Otherwise it says there isn’t enough to compare yet and changes nothing.
It only suggests a change when your trend is well off your pace, and you decide whether to apply it. Adding up to 100 kcal a day takes one review. Removing up to 100 kcal takes two reviews in a row, plus at least 10 complete days of the last 14 with intake within 10% of target. That’s why closing the day honestly matters.
This guide isn’t medical advice, and low energy can harm health and performance even when your weight is stable.
On a busy day
Eating for your training matters more than logging it. You can skip: planning meals ahead, exact fuel minutes, supplements, and the day’s weigh-in.
It’s worth keeping just two things:
- Tell Weat if your training changed, so your targets stay right.
- Don’t mark a partly logged day as complete. Log what’s easy and leave it at “Some food is missing”. A dash in Weat means unknown, not zero, so a gap stays a gap.