Coach Toolkit
Protein & Macro Calculator
Turn your daily calorie target into grams of protein, fat and carbs. Protein comes first, based on your goal weight.
Nothing you enter is sent anywhere. This device may remember your last entries so you don't have to retype them.
For coaches: using this with a client
Taught in Lessons 13.3–13.4 and 4.3
- Run the Calorie Calculator first. On the same device, the target carries over here.
- Start with protein. Get that consistent before fine-tuning fat and carbs.
- For clients who don't want to track, use the hand-portion card instead of grams.
- Keep it to general templates. Anyone who needs a meal plan for a medical condition goes to their doctor or a registered dietitian.
Your daily macros
0 g
Protein · cal
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Fat · cal
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Carbs · cal
Protein per meal: about g across meals. Aim for 25 to 40 g of protein at each meal.
Rounded to the nearest 5 g, so the total lands within a few calories of your target. Carbs are whatever calories are left after protein and fat, divided by 4.
Hand-portion version
Don't want to weigh food? Use your hand at each meal.
ProteinYour whole hand4–6 oz
StarchThe inner circle of your hand2–4 oz
VegetablesTwo handfuls8–12 oz
Why these numbers
- Research points to about 1.6 to 2.2 g of protein per kg of body weight while eating in a calorie deficit.
- We use goal weight as a practical stand-in. For someone with a lot to lose, current weight would push protein higher than they need or can eat.
- These are general templates. Meal plans for a medical condition come from your doctor or a registered dietitian.
Taught in our Weight Loss Coach Certification, Lessons 13.3–13.4 and 4.3.
Want a coach to walk you through it?
Free Call — Let's ChatNo pitch. We'll talk about where you're stuck and whether this is a fit.