Client Nutrition Targets Builder
A thoughtful starting point for your client. Set calories and macros, add your coaching notes, and share a clear daily plan.
Daily nutrition targets
A clear starting point for your next check-in.
Interface demo · Not a recommendation
- Protein26.7% of calories
- 160 g
- Carbohydrate43.3% of calories
- 260 g
- Fat30% of calories
- 80 g
Macro energy: 2,400 kcal
Protein & carbs: 4 kcal/g · Fat: 9 kcal/g.
Grams rounded to 2 decimals; energy may differ by up to 0.1 kcal.
Calorie target entered by coach.
A coach-reviewed starting target, not a medical prescription. Review actual intake, progress, recovery and client preferences before adjusting.
Prepared with the free wagmi.fit Client Nutrition Targets Builder.
wagmi.fit/tools/client-nutrition-targets/
Build your own summary or load the example to export.
Continue on another device
Open an email draft with the summary and tool link, or save an editable draft and open it here on your computer. The link alone does not carry your inputs.
Opens your email app. You choose the recipient and send it yourself. No email address is collected and nothing is subscribed.
The draft contains your inputs and coach notes. Keep it private. Opening it here processes it on this device.
The numbers, explained
A starting point.
Your judgment stays in charge.
Use this calculator to prepare a coaching conversation. An estimated energy need is a hypothesis to review against your client’s real life.
1. Enter a target, or estimate one
The estimator uses the simplified Mifflin–St Jeor equation: resting kcal = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + a sex coefficient (+5 male, −161 female). The original study included adults aged 19–78; results outside that group need additional caution. Original study.
2. Make the activity and goal assumptions visible
We multiply resting energy by your selected activity factor (1.4, 1.6, 1.8 or 2.0) to approximate maintenance. The NIDDK Body Weight Planner describes a typical activity range of 1.4–2.5. Our labels are rough assumptions, and this tool does not reproduce NIDDK’s dynamic weight model.
Maintain uses that estimate; fat loss subtracts 10%; gain adds 5%. These are modest tool defaults for coach review, with no promised weight-change rate. Starting calories round to the nearest 10. Override them when you have better individual evidence. The supported 1,000–10,000 kcal input range is a tool guardrail, not a statement that any target in that range suits a client.
3. Balance the macro budget
You choose protein and fat. Carbohydrate = (calories − protein × 4 − fat × 9) ÷ 4, using USDA’s general energy factors. We display grams to two decimals and show the reconciled total. These planning factors do not account for every detail of food-label energy, including fiber. There are no automatic protein or fat recommendations.
Grams, calorie percentages or body weight?
A fixed gram target stays the same when you change calories. A percentage target scales with calories: at 2,400 kcal, 25% protein means 150 g and 30% fat means 80 g. Carbohydrate takes the remaining 45%. Cronometer uses this calorie-percentage approach.
Body-weight-based protein uses grams per kg or lb, rather than a percentage of body weight. The ISSN protein position statement expresses body-weight targets in g/kg/day. You can mix units here; changing units converts your current amount to two decimals when the required calories or weight are available. Choose targets for the individual client.
The estimator is for adults 18+ outside pregnancy or breastfeeding. Medical nutrition needs and eating-disorder care need individual guidance from an appropriately qualified professional. A mathematically valid macro split is not a complete dietary assessment.
Built for the check-in
Spend less time formatting.
More time coaching.
Personal trainers and online coaches can use an established calorie target, compare a starting estimate, and turn the chosen numbers into a clear handoff. Add the review date, logging instructions or flexibility you want the client to understand.
Can I use this without a wagmi.fit account?
Yes. Calculations, text downloads, editable drafts and printing are free without registration. Inputs stay in this browser tab unless you choose to export them or open an email draft.
Can I move a draft from my phone to my computer?
Save the editable draft, transfer the file using your preferred private method, and choose “Open an editable draft” in this tool on the other device. The optional email button opens your email app with a summary and link; you still review and send it. If no email app is configured, use the downloads.
How do I follow up in wagmi.fit?
Enter the targets in your client’s nutrition settings. Clients log meal descriptions or photos, review a draft and confirm saved entries. You can then review saved meals and progress against coach-set targets. See the nutrition workflow. Directly importing this calculator’s targets into a workspace is a future integration.