Tailor macros to the client

Make sure the client data is correct

In the Macro calculator you need the basis for the calculation:

• Weight
• Height
• Age
• Physical activity level (PAL)

This can be:

• filled in automatically (if the client has answered a form), or
• entered manually by you (in the macro calculator or on the client’s nutrition profile)

Choose the right PAL (physical activity level)

PAL is a factor that describes how active the client is in everyday life + training.

Rough rule of thumb:

• 1.4–1.5: not very active, sedentary + little/light training
• 1.5–1.6: moderately active (a typical “normal day” + 3–4 sessions/week)
• 1.8–2.0: physically demanding job + lots of activity on top

Use the PAL resource (the i-icon next to the PAL field) for the best possible accuracy.

Understand what the system calculates

The system uses age, height, weight and PAL to calculate:

• Resting metabolic rate (baseline)
• TDEE / energy balance (Total Daily Energy Expenditure)
  • in other words, the estimated daily energy expenditure

PAL is used as a “multiplier” on the resting metabolic rate to find the TDEE.

Choose goal and pace (conservative–aggressive)

Choose what the client wants to achieve:

• Energy balance (maintenance)
• Weight loss
• Muscle gain / weight gain

Also choose the pace:

• Conservative
• Moderate
• Aggressive

You can also choose manual and enter the numbers yourself.

Adjust protein and fat (per kg of body weight)

You can adjust the multipliers:

• Protein (g/kg)
• Fat (g/kg)

A common starting point (as in the video):

• 2 g/kg protein
• 1 g/kg fat

The remaining calories are filled automatically with carbohydrates.

Copy to daily targets (blue button)

• Press Copy to daily targets to transfer the result to the client’s active meal plan
• This sets the daily targets in the plan, and the client can start logging against them

Split the macros across meals

Once the daily targets are in, you can split them across meals:

• Evenly: split equally across the number of meals you add
• Manually: you decide yourself (e.g. a bigger dinner, a smaller breakfast)

Use the colour codes when building the plan

When you add recipes/foods to the meals, the colour codes will help you:

• green/red shows how well the meal hits the target (green = within approx. 10 %)
• the recipe's own nutritional totals are also colour-coded against the meal target

This makes it easier to create a more precise and well-thought-out meal plan.