Your goal pace controls how aggressively your calorie plan creates a deficit. You can update it any time in your goal settings — and changing it recalculates your daily target immediately.
A calorie deficit is when you consume fewer calories than your body burns in a day. Over time, that gap is what drives fat loss — your body draws on stored energy to make up the difference. That gap can be created by eating less, moving more, or a combination of both.
The three pace options
Low — your total daily deficit is set at 25% of your active calories. That figure determines the size of the gap — not where it comes from. AlterMe then splits that deficit between a reduced calorie intake target and an increased movement target. Easier to sustain, slower to show results.
Medium — your deficit is set at 37.5% of your active calories, split between eating less and moving more. Enough to move the needle without feeling like a constant sacrifice.
High — your deficit is set at 52.5% of your active calories. A larger total gap, divided across both your intake target and your movement target. Faster results, more discipline required on both sides.
How AlterMe creates your deficit
AlterMe adjusts both sides of the equation — your calorie intake target comes down, and your daily activity target goes up. The exact proportion split between the two depends on your goal method setting. For more on that, see: What is the difference between nutrition-focused, balanced, and exercise-focused methods?
One thing to know
Your chosen pace is not applied at full strength. AlterMe blends it with a physiological adjustment based on your current BMI — 70% your chosen pace, 30% what your body can safely handle right now. This prevents an unsafe deficit for someone at a healthy weight and allows faster progress for someone with more to lose. As your BMI changes, this adjustment shifts with it.
When to change your pace
If progress has stalled and your logging is consistent, consider moving up a level. If your targets feel unsustainable day to day, moving down is the right call — a plan you can stick to beats a plan that looks good on paper.