Macro targets from estimate to review

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / NUTRITION / 11 Macro targets from estimate to review Calculate, save, plan and adjust from a longer trend. 01 / Understand the starting point The calculator estimates an adult starting point from your inputs. Energy needs vary with activity, body size and individual circumstances; the number is not a metabolic measurement. 02 / Make the useful distinction Check the selected goal and units, then save your targets. Protein and carbohydrate contribute about 4 kcal per gram and fat about 9; rounding means a small difference is normal. 03 / Put it into practice Build meals you enjoy and compare the whole day. A smoothie alone is not a complete eating pattern. Planned totals describe food selected, while Progress records food actually eaten. 04 / Review and adapt Review energy, hunger, performance and multiweek trends before adjusting. Pregnancy, medical conditions and disordered-eating concerns need individual support rather than a generic calorie target. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / NUTRITION / 11 Put the guide to work. A worked example, then your own next step. A practical example A purely arithmetic example: 140 g protein, 250 g carbohydrate and 70 g fat supply about 2,190 kcal. This illustrates calculation and is not your recommended intake. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / NUTRITION / 11 Your working record. Printable worksheet; use the companion CSV for an editable version. Date Goal and activity inputs Saved target Trend observations Review decision Evidence and original clinical reading https://pubmed.ncbi.nlm.nih.gov/28698222/ This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.