How active are you?
Need help figuring out your activity level?
for a handy guide.
How experienced are you with compound weight lifting?
Would you prefer a high-protein macro target or a moderate-protein macro target?
Would you prefer to skew your targets in favor of more carbohydrates or more fats?
Please note that the calculator currently caps at 80g of fat, regardless of which preferential option you select. I’ve found that the margin of error for clients when they go over 80g of fat is VERY HIGH. No matter how precise and accurate that you are with tracking, there WILL be some margin of error in accuracy. Because fats have such a high caloric value per gram (more than double carbs and proteins), the consequences of erroneous tracking increase exponentially as fat targets increase. For example, if it is the tendency to be off by 10% with all tracking by all people (it’s actually higher than that for the general population), with a target of 60g of fat, a 10% error in the positive would mean an extra 54 calories unaccounted for. Whereas, with a target of 100g of fat, that error becomes 90 calories. Repeat this at every meal, day in and day out, and my clients with fat targets above 80g rarely see progress. Before I set this functionality in my calculator, I was getting a lot of feedback that people were “gaining weight” and “not seeing results”. They didn’t realize that they were unintentionally going over their calories because of very high fat targets. Sure enough, when I changed it to cap at 80g, I no longer got this feedback. For this reason, I have kept my calculator capping out at 80g of fat.
However, if you would like to express an interest in having this option removed, or to simply have me manually make the adjustment for you, I would be very happy to do so. Simply email me at firstname.lastname@example.org
What would help you reach your goals most?
How experienced are you with tracking macros?
IMPORTANT: While this program serves as an alternative to coaching, it is not a substitution for coaching or lactation consulting. The program should be used for educational purposes only, and should not be considered to be medical advice, replace medical advice, nor be used to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is highly recommended that you receive full medical clearance by a licensed physician before beginning any diet or exercise program.