When prescribing nutrition, coaches can choose to calculate targets using absolute values or using a percentage. In this article we will go through how both of these programming options work, how TDEE is calculated, and when is best to use each option.
Absolute Values: Individual Precision
Choose this when: You're working one-on-one with a member and want complete control over their exact targets.
This is the traditional approach, you decide the exact calories and macros for your member:
Set precise calorie targets (like 2000 kcal)
Enter macros as grams or percentages
Need help calculating those numbers?
You can calculate calorie targets for a specific member using their Total Daily Energy Expenditure (TDEE). We have these calculators built in so you don't need to know the formula, but here's how it works:
If body fat % is available, we use the Katch-McArdle equation
If body fat % is unknown we use the Mifflin-St. Jeor equation
When to use absolute values:
Working with a specific member who has a specific goal
Creating customized meal plans (e.g., different targets for training days vs. rest days)
Percentage-Based Values: Auto-Adjusting
Choose this when: You're programming for multiple members at once, or you want their targets to update automatically as they progress.
This is where the magic happens. Instead of setting fixed numbers, you set percentages, then each member gets personalized targets based on their own body and activity level.
Here's how it works:
Step 1: Set the calorie goal and macronutrient targets
Set the calorie target based on the goal of the program (e.g., -10% for fat loss, +15% for muscle gain, or 100% to maintain)
Set the macro split: Choose the percentage breakdown (e.g., 40% carbs, 30% protein, 30% fat)
Step 2: Members enter their info in the app
A member enters basic stats: gender, height, weight, activity level
The app calculates their unique TDEE automatically
Step 3: Their targets are generated
Your percentages + their TDEE = their personalized targets
No manual calculation needed from you!
Step 4: Targets update with your member's progress
When your member makes progress, they can adjust their info in the app, like bodyweight or activity level, and the targets update
When to use percentage-based values:
Assigning the same program to multiple members with a common goal (e.g., muscle gain)
Creating programs that scale to each person (e.g., training day/rest day splits for a team)
When you want targets to evolve automatically as members progress