Once a week, on Sunday around midday in your own time, the bot comes with five short questions and reads the whole week: how many days you logged, where the weight went, whether there was enough protein. It never comes more than once a week.
Before you start
A week with entries in it. The review counts days with food, and if the last seven hold fewer than three of them it does not come — the bot says so and waits until there are enough.
Step by step
- On Sunday the bot sends a short intro and the first question.
- Answer them one at a time: energy, hunger, sleep, training, mood. Each has three options to tap.
- The bot shows the week’s score — nought to ten — and the line «Logged: 5/7».
- Under it comes what the numbers say: weight, protein against the target, training.
- If the week says the target is worth moving, the bot shows «Now: … kcal → I suggest: … kcal» and two buttons: «Apply the new targets» or «Leave it as it is».
What goes into it
- The days you logged — a week with three logged days and a week with seven read differently, and the review says so outright.
- Weight — where it moved over the week, if you logged it.
- Protein — the average against the target.
- Your answers — the five wellbeing questions stand next to the numbers: a week of strong hunger and bad sleep looks different from a calm one with the same calories.
If no review came
- There were too few logged days — they add up, and the review comes next Sunday.
- There already was one this week: it comes once a week at most.
- You only use the app, without Telegram — the nudge and the same five questions arrive in the app.
- New targets can be declined: nothing changes until you tap «Apply the new targets».