Scattered
3 decisionsThree eating occasions
- 7:00Protein shakeA light start
- 10:15Protein barAnother food decision
- 12:30LunchThe first complete meal
How it works
Your food. Your day. Fewer bad decisions.
It learns what you eat, what’s at home, when you train and when you get hungry — then gives you the smallest useful move.
- build something from your pantry
- make a meal hold longer
- fit a treat without wrecking dinner
- bridge a long gap
- eat properly before going out
- right-size a meal that’s too light or too heavy
Your day
Your pantry
What you want to eat
A realistic meal — or one small improvement
You choose what happens
Context first
The same food is a different answer on a different day.
Knoomi never calls one food universally better. It weighs the day around the meal — the time, what you ate, how long until the next meal, and whether you’re about to train.
An ordinary lunchHigher-fibre bread
Nothing pressing after it — so the version that holds you longer wins.
Lunch, 75 minutes before boxingWhite bread
Fibre that “scores better” would sit heavy.
Same bread. Opposite answer. The context decides.
Why identical deficits don’t work
A calorie deficit is recovery stress. So is everything else.
Your body doesn’t feel them separately. Some days a ~400 kcal deficit is easy. On other days the exact same 400 is what pushes recovery over the edge.
That’s usually when people notice
- Training quality falling
- Fatigue building
- Soreness that won’t clear
- Water retention hiding the loss
- Hunger getting much harder
Same deficit every day
Recovery capacity
Hard trainingPoor sleepHigh movementLow fuel latelyYour deficit
Too much at once
Knoomi adapts
Recovery capacity
Your deficit
Room to recover
The deficit moves to an easier day. It doesn’t disappear.
Over the line, this usually shows up as
- Training feels flat
- Recovery takes longer
- Hunger and cravings rise
- Energy and focus drop
- Water can hide progress
The extra food isn’t a reward — it funds
- Training fuel
- Glycogen restored
- Muscle repair
- Normal meals
The same walk, two different days
Where the burn comes from changes what the day can take.
A hard day
- Base burn2,200
- Boxing+800
- Walking+400
3,400 burned
Target~2,900–3,100not ~2,400
A hard session makes the whole day recovery-expensive. The walking calories aren’t a loophole to underfuel it.
A lower-stress day
- Base burn2,400
- No session—
- Slept well—
2,400 burned
Target~1,800–2,000
More of the week’s deficit can sit here, where food and recovery still work.
Illustrative targets, not universal promises.
- Stress sources
- Recovery budget
- Weekly redistribution
- Same weekly loss, better recovery
Knoomi spends the week’s deficit where it costs least.
Same weekly target. Different distribution — the days that can absorb a deficit carry more of it, the expensive ones carry less. Not a smaller cut; a better-placed one.
- 2,870MonBoxingBoxing — a hard session
- 2,150TueWeightsWeights
- 1,980WedRestRest day
- 2,870ThuBoxingBoxing — a hard session
- 2,250FriWeightsWeights
- 2,870SatBoxingBoxing — a hard session
- 1,830SunRestRest day
what the day costswhat you eatthe gap is your deficit
Avg burn2,800a day
Avg intake2,403a day
Avg deficit−397a day
On the scale≈0.36 kg · 0.80 lb−2,780 kcal this week
Hard days receive support. Lower-stress days carry more of the cut.
Hard days receive support. Lower-stress days carry more of the cut.
One real week from Knoomi’s own planner — 75 kg, boxing three times, lifting twice. Yours is built from your training, steps, sleep, weight trend and how long you’ve been cutting. The kg/lb is a projection at the usual ~7,700 kcal per kg — real change is part fat, part water.
What it can actually see
It adapts to the signals it has. It doesn’t pretend to have the rest.
- Training load
- Movement
- Sleep
- How long you’ve been dieting
- Body composition
- Recent weight trend
- Recent food intake
Not visible to itHormones, life stress, illness, and most of what’s happening inside you.
So when it knows lessit gets more careful, not more confident. Thin evidence widens the estimate and eases the cut — it never sharpens a guess.
Your pantry
Knoomi learns your food — not a library of recipes.
It understands the job a food plays — things like
- The protein
- The base
- The volume
- The treat
- The fuel before training
A generic app sees“smoked salmon”
Knoomi can understand
- a cold, savoury protein
- works on toast, in wraps, salads or pasta
- not something for a cereal bowl
- used in a realistic serving range
When you need a meal
Knoomi builds from what’s actually in your kitchen.
- What you actually ownnot a recipe library
- A few real mealssized for today, not a spreadsheet
- You pick and editnothing is applied for you
Still a meal you recognise:Yogurt bowlCereal bowlRice platePastaWrapSandwichBurger plateSnack plate
The meal builder does its sizing and macro math on your device, in plain deterministic logic. AI, where it’s used, helps understand what you mean — it never invents a food you don’t own, and it doesn’t get the final say on the food math.
When you already have a meal
Type the meal you want. Knoomi finds the small wins.
- Your meal stays exactly what you typed
- Nothing moves while you type
- A few small moves — never a rebuild
- Every move shows the trade-off first
- Nothing applies until you tap Apply
Swap within the same use
Regular milkProtein milkSame bowl. More protein. Holds longer where the meal supports it.
Resize or swap the base
A scoop of riceA bigger portion of potatoesMore on the plate at similar calories — when it fits the meal.
Change protein direction
Chicken thighChicken breastLeaner when the meal is genuinely too dense — and a fuller portion when it’s genuinely under-fuelled.
Cut fat, keep the food
Regular mozzarellaLighter mozzarellaOnly when both do the same job. Never cottage cheese on a pizza.
Reduce, don’t rebuild
A heavy pour of oilA smaller, realistic amountThe meal stays intact — just the densest part trimmed.
Keep the main, change the side
Burger + big friesBurger + a lighter sideOne coherent move. The burger stays.
The smallest change wins
It reaches for the smallest fix first — tune what you already have before touching anything else.
It keeps the meal you recognise, and only rebuilds it from scratch when you actually ask for a new one.
Knoomi can advise. It can’t take the meal away from you.
Treats
Pin the treat first. Knoomi builds the meal around it.
The usual wayThe treat is whatever survives. Usually nothing.
With KnoomiThe treat and its portion are the fixed part. The plate moves.
- Ice cream at dinner
- Chocolate after lunch
- Fries with the burger
A treat is food, not a failure. It gets planned like everything else.
Better structure
Every time you eat is another decision.
Structured
2 decisionsTwo complete eating occasions
- 7:00Shake, yogurt and fruitThe same morning calories, together
- 12:30LunchNo snack needed in between
Same calories. One less decision — and the snacks that are doing a job (a treat, training fuel, a real gap) stay.
One meal changes the rest of the day
The goal isn’t a perfect meal. It’s a day that doesn’t collapse later.
Wake
Sees this meal fadingA bridge, not a mealNudges lunch earlierLight before trainingRoom saved for dinner outCovered — leaves it alone
BedWhy the advice stays sane
A better number isn’t enough. The meal still has to make sense.
- No potatoes in the sushi
- No cottage cheese on the pizza
- No heavy, high-fibre plate before hard training
- No swapping one oil for another to look like a saving
- No mathematically-correct but absurd portions
What stays yours — and what Knoomi won’t pretend to know
Every change is yours to make.
- Add any ingredient, at any amount.
- Remove anything.
- Nothing moves on its own while you edit.
- Saving keeps the exact meal you built.
- Suggestions stay separate until you accept them.
It’s honest about what it can’t see.
- It doesn’t measure your hormones or know your exact hunger.
- Wearable and context data are imperfect — so estimates are ranges.
- Missing information widens the range, never narrows a guess.
- You’re always free to eat earlier or later.
- It’s decision support, not medical advice.
The science, kept honest
Feeling full now is not the same as staying full.
The same yogurt bowl, two tiny changes. Trade the honey for a spoon of almond butter and it holds you nearly twice as long — that’s coverage. Swap the plain yogurt for Greek and you finally feel full at the table — that’s satiety. Two different jobs, one bowl.
The usual bowlYogurt bowl, honey≈516kcal
- Plain yogurt250g
- Granola40g
- Berries80g
- Banana60g
- Honey25g
Honey → almond butterYogurt bowl, almond butter≈575kcal
- Plain yogurt250g
- Granola40g
- Berries80g
- Banana60g
- Almond butter22g
Plain → Greek yogurtYogurt bowl, Greek yogurt≈570kcal
- Greek yogurt250g
- Granola40g
- Berries80g
- Banana60g
- Almond butter22g
- Satiety
- Full by the end of the meal. Satisfied enough at the table that you don’t reach for more. Protein, fiber and volume do the work.
- Coverage
- Carried until hunger returns. How long that fullness holds. Fat, food form and carb speed shape it — the part most apps ignore.
An extra hour or two per meal reshapes the whole day.
Repeat it across breakfast, lunch and dinner and it’s the difference between hungry by mid-afternoon or at night and steady from morning to bedtime. Same food, better timing.
Built on published nutrition science — gastric emptying, solid vs liquid, protein, fiber, fat and how fast carbs clear. The food math runs on your device in plain, deterministic logic. AI, where it’s used, helps understand what you mean — it doesn’t get the final say on the numbers. These are forecasts, not promises: a range that widens when Knoomi knows less.
Inside the model
Every meal starts a hunger curve.
We compute where it climbs back.
What the meal adds
- Proteinslows gastric emptying
- Fibersoluble fiber holds longest
- Fatdelays the stomach clearing
- Solid & volumechewed food lingers
- Fast carbsspike, then a dip
- Liquid caloriesclear quickly
What your day adjusts
- Time of daycircadian appetite rhythm
- Recent mealshow full you already are
- Activity & stepsmovement pulls it earlier
- Sleep & stresspoor sleep shortens control
It does not read your mind or measure your hormones. It combines the signals available to it and widens the range whenever the picture is incomplete — we would rather be honestly approximate than precisely wrong.
No generic meal plans.No forbidden foods.No new you.Just your diet — finally working.
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