Targets, Burns, and Readings
2026-01-01 target 2000 kcal 275 carb 78 fat 50 protein
28 fiber 2300 sodium
2026-06-01 target 1800 kcal 120 protein
2026-09-23
07:10 metric weight 178.4 lb
07:30 burn 400 kcal "Morning walk"
Targets
A target sets your daily goals from its date onward.
A target only changes the nutrients it lists. For example, from June 1 the goals above are 1800 kcal and 120 g protein. Carbohydrate, fat, fiber, and sodium keep their January 1 goals.
Before your first target, the goals are the US FDA daily values printed on nutrition labels since 2016. These assume a 2000 kcal diet and include 50 g added sugar and 550 mg choline. Each nutrient with a daily value gets a goal of 100%.
Each date can have at most one target.
Burns
A burn is energy you spent, e.g. exercise: 07:30 burn 400 kcal "Morning walk". It raises that day’s kcal goal.
Readings
A reading is a body measurement, e.g. 07:10 metric weight 178.4 lb. You must always write the unit.
| Metric | Measures | Units |
|---|---|---|
weight | body weight | kg, lb |
bodyfat | body fat | % |
waist | waist circumference | cm, in |
glucose | blood glucose | mg/dL, mmol/L |
height | height | cm, in |
Chow calculates body mass index from your weight and latest height.
Next
Split your diary into files.