Creating a meal plan (macro-based)

How to set up the plan

Before you start: check the client info

For the calculation to be correct, the client must have filled in:

• Weight
• Height
• Physical activity level (PAL)

Create a new plan and open the macro calculation

• Add a new meal plan to the client and add at least one meal
• Go to Macro calculation on the client’s Nutrition page
• The system calculates the resting metabolic rate and energy balance (maintenance)

Choose the goal for the period

Choose what the plan should be optimized for:

• Energy balance (maintenance)
• Weight gain
• Weight loss

Also choose the pace of change:

• Aggressive
• Moderate
• Conservative

This determines how much energy the client should be above or below the energy balance. You can also select manual and enter the numbers yourself.

Set protein and fat (per kg of body weight)

• Protein: choose grams per kg of body weight. 2 g/kg is a common starting point, and can be adjusted down towards about 1.5–1.6 g/kg if needed
• Fat: choose grams per kg of body weight. Lower fat means fewer grams per kg, higher fat more

The rest of the calories are automatically calculated as carbohydrates.

Copy the calculation to the client’s plan

• When you are happy with the calculation, press Copy to daily targets
• The daily targets in the client’s active meal plan are then updated automatically

Set the program settings to macro-based

Go to Program settings (the gear icon) and set the mode to Macro-based.

Set the plan to active with a start and end date

Choose a start date and an end date for the period, and ensure the plan is active. This makes it clear to the client when the targets apply. The client can have several active meal plans at the same time and switch between them in the app.

Who is this for?

This type of plan is especially suited to clients who:

• don’t want a “fixed” meal plan with recipes
• want to eat what they like, but need a framework and an overview
• are motivated to log and compare their intake against targets