How to do it

  1. Open the Settings tab from the dashboard (gear icon, bottom right).
  2. Scroll to the Targets section.
  3. Tap Retake fitness assessment.
  4. The same 4-5 questions you answered during onboarding reappear, pre-filled with your previous answers.
  5. Update any answer that's changed. You can tap through and re-confirm answers that are still accurate, or update only the ones you want.
  6. Tap Save at the end.

Your daily calorie and protein targets recalculate from the new inputs immediately. The new numbers appear on your dashboard the next time you open it (no app restart needed).

If you want to back out of the assessment without changing anything, swipe down to dismiss it. Your previous answers stay intact.

When you should retake it

The assessment is asking the app to estimate your body composition from training signals. The right time to retake it is when those signals have meaningfully changed. A few reasonable triggers:

Strength has changed by more than one bracket. If your bench press has moved from the 185-225 lb bracket to the 225-275 bracket, the body composition implication is real. Same for overhead press, mile time, echo bike capacity, or muscle-up status.

Bodyweight has changed by more than 10-15 pounds. A 15-pound change in either direction is enough to push the calorie math off. Update your weight in Settings (separate from the assessment) and consider retaking the assessment if the change came with a strength or conditioning shift.

Training style has shifted. Moving from pure strength training to CrossFit-style hybrid, or from running to lifting, changes which energy systems your body is using and how much lean tissue you're carrying where. The assessment captures that shift; otherwise the targets stay anchored to your prior training pattern.

12+ weeks of stable progress on the current targets. Even if nothing dramatic has changed, recalibrating once a quarter is a sensible housekeeping move. The signals can drift in small ways that add up.

The targets feel obviously wrong. If the dashboard says 2,400 calories and you're certain your maintenance is 2,800, the assessment isn't catching something. Either retake it (sometimes the answer is in a question you didn't realize you'd answered conservatively) or override the target manually in Settings.

When you shouldn't retake it

A few cases where retaking is counterproductive:

  • You're in week 2 of a new training program. Strength is going up because you're newly consistent, not because your body composition has changed. Wait 8-12 weeks before recalibrating.
  • You're in a deep cut and feeling weak. Mid-cut strength dips are normal. They don't mean your body composition has flipped. Hold the assessment until weight is stable again.
  • You just had a great training session. Mood-driven retakes ("I crushed today, I should reassess") tend to push the targets in directions that aren't supported by the underlying physiology. Sleep on it. If the change is real, it'll still be real next week.

What changes when you retake

The inputs that come from the assessment, and therefore can change:

  • Body type tag (upper-dominant / lower-dominant / balanced; strength-biased / endurance-biased / hybrid)
  • Calorie target adjustment above or below the Mifflin-St Jeor baseline (typically ±5-15%)
  • Protein per pound multiplier (0.7-1.0 g/lb depending on profile)
  • Activity multiplier interpretation (the same "moderately active" answer maps to a different calorie multiplier for a strength-biased athlete vs an endurance-biased one)

The inputs that don't change from the assessment (you update these elsewhere in Settings):

  • Bodyweight, height, age, gender — these are basic profile fields, not assessment fields
  • Goal (cut / maintain / bulk) — this is its own toggle
  • Activity level (sedentary / light / moderate / very / extra) — separate dropdown
  • Manual macro overrides — if you've manually overridden a target, that override persists through assessment retakes. Clear it in Settings if you want the new assessment numbers to take effect.

What if my numbers look way different after retaking

If the new targets are dramatically different from the old ones, the most likely explanations are:

  • One of your answers changed brackets. A bench going from 225 to 245 doesn't change anything (same bracket). Going from 225 to 275 jumps a bracket and meaningfully shifts the calorie math.
  • You answered a question more conservatively the first time. A lot of users low-ball their first answer (especially on muscle-ups, where the modesty bias is strong). The honest second answer changes the body composition tag.
  • You skipped a question last time. If you previously selected "Not sure" or "Skip" on a signal and this time you have a real answer, the math gets a real input where it had a default.

If the new targets look obviously wrong (e.g. dropped from 2,400 to 1,800 with no body composition change), the safer move is to revert to the old targets manually in Settings and contact support. Something is off, and we'd rather investigate than have you train against a wrong number.

Frequency limits

There is no hard limit on how often you can retake the assessment. The app won't stop you from doing it daily. But the math has nothing meaningful to update on a daily basis — body composition doesn't change that fast — so daily retakes mostly produce noise.

A reasonable rhythm: retake when something has actually changed, or every 8-12 weeks as a calibration check. Anything more frequent is fidgeting.