Pure Performance Coaching
Apply for coaching
Nutrition tool
Macro
Calculator
Enter your details, pick a goal, and get a daily calorie and macro target to start tracking against.
Pure Performance Coaching
Apply for coaching
Nutrition tool
Enter your details, pick a goal, and get a daily calorie and macro target to start tracking against.
A calculator gives you a starting point, nothing more. What you do over the next month is what makes it right or wrong.
Hit these numbers as closely as you can and weigh yourself a few mornings a week, same conditions each time. One weigh in tells you nothing. A fortnight of them tells you plenty. Judge the trend, not a single bad morning.
Losing fat and the weight has not moved in three weeks, drop calories by about 150 or add steps. Gaining and you have put on nothing, add about 150. Moving too fast in either direction, go the other way. Small changes, then wait and watch again.
If you only nail one number, make it protein. It holds onto muscle while you are cutting and it keeps you full. Carbs and fat can move around to suit your day, your training and what you actually enjoy eating.
This runs on an equation. It cannot see your sleep, your stress, your medical history, how much you undercount on weekends, or how your body has responded to dieting before. That is the part a coach handles, and it is usually the part that decides whether the plan works.