Calories and macros for coaching clients: how to set simple targets

Start with the client's phase

Targets are not the same in mass gain, maintenance or a cut. Define the phase first, then an estimate of expenditure: weight, height, activity, sessions per week and steps per day.

Set protein, then split the rest

A common reference for people who strength train is about 1.6 to 2.2 g of protein per kg of body weight. It is a general reference to adapt to each client, not medical advice.

1. Set calories for the phase.
2. Set protein.
3. Keep fat at a comfortable level.
4. Fill the rest with carbs.

ON and OFF days

Adapting targets to the day puts energy where it is useful. In EatPlusTrain, as a coach, you can adjust the day (ON or OFF) depending on whether your client is training or resting that day. See nutrition coaching.

Make the plan easy to follow

• Meals already prepared with a target per meal.
• Foods the client really eats.
• Simple tracking: tick what was eaten.

Adjust with data

After two or three weeks, compare the weight trend and how the client feels with the target. Change one setting at a time, and explain why in the weekly check-in.