How To: Calorie and Macro Goal Setting

With CoachMePlus, you can now set calorie ad Macro goals with our new Nutrition Goals add-on package. This will allow you to either manually input a calorie target or use our calculators to generate a calorie target within the system, then using our sliders, you can customize the macro split. 

Video Walkthrough:

Step-by-step Instructions:

Step One:Open the athlete's profile you wish to see, or if you are setting goals for your own profile, start on your Overview page.

Step Two: On this page, select the Nutrition tab.

Step Three: To set Calorie and Macro Targets, begin by clicking on Set Targets.

Step Four:  On this page, you can either manually set a caloric target or you can choose to use an estimation formula. 

There are multiple formulas available, all of which can be used to estimate a basal metabolic rate (BMR), which is an estimate of the calories the body burns to function throughout the day.

The formulas available include:
 

1. Mifflin St. Jeor (pictured below): Commonly used equation that estimates a person's BMR based on their height, weight, age, and biological sex.
2. Cunningham: An equation that estimates your BMR based primarily on your lean body mass (fat-free mass), making it especially useful for athletes or people who know their body composition.
3. Harris-Benedict: Another widely used formula that estimates BMR using your height, weight, age, and biological sex.

Additionally, you can further your estimate, using an Activity Level Modifier - This uses a multiplier for Total Daily Energy Expenditure (TDEE) for the following levels:

1. Sedentary (x 1.2): Little to no exercise, such as a desk job with no additional physical activity
2. Lightly Active(x 1.375): Light exercise 1-2 days/week
3. Moderately Active (x 1.55): Moderate exercise 3-5 days/week
4. Very Active (x 1.725): Hard exercise 6-7 days/week
5. Extremely Active (x 1.9): Hard daily exercise and physical job or 2x/day training

Essentially, what this is doing is giving you an estimate of how many calories you may burn in a typical day. It is important to note that this is an estimate, and that everyone is different. This is not medical advice and should not be taken as such.

After an estimation, you can use that number to set the final calorie target by switching back to manual. This is useful if you want to know what your estimate of "maintenance" calories are, then you can add or subtract calories manually to eat in a surplus or a deficit, depending on your goals or guidance from a practitioner.

Step Five: Once you have the calorie target, you can choose to enter Macro goals by using either the sliders or manually typing in the percentage of the total daily calories for each macronutrient. 

Step Six: Once you are happy with your input, click Save.