Coach Parush

Nutrition Calculator

Targets, macros, body-composition projections, and WhatsApp export — no login required.

New here? Each section has a short summary and an ℹ︎ button for details. You can also tap labels on the dashboard.

Biometric profile

Enter your personal stats — everything is calculated from here.

Age

Sex

Weight (kg)

Height (cm)

Body Fat %

Activity level

Client Level

Goal Modifiers

Choose direction and speed — weekly weight-change % and program length.

Modifier % (Weekly weight change)

Timeline (Weeks)

12 Weeks

Projected Goal Weight: -- kg

Macronutrient Engine

How much protein to eat and how to split remaining calories between carbs and fat.

Protein (g/kg LBM)

2.2g/kg

* Auto-adjusts +1% per year over age 40* מתאים אוטומטית +1% לכל שנה מעל גיל 40

Carb / Fat Split

50% C / 50% F

Round macros to nearest 5g

Optional

Advanced Strategies & Tracking Not required — defaults work fine for most people

Optional settings: meals, carb refeeds, and adjustments if weight stalls.

Meal Frequency Planner

Splits daily protein across meals — for convenience only.

Number of Meals per day

4 Meals

-- g Protein / meal

Refeed Calculator

Days per week with more carbs while cutting, keeping the weekly deficit.

Refeed Days per week 0

Automatically raises carbs to maintenance on refeed days, and lowers weekday cals to match weekly deficit.

Progress Adjustments

If weight won't budge — optionally drop calories further (fat loss only).

If weight stalls for 2+ weeks, use a stall adjustment to restart progress.

Nutrition Dashboard

Live summary of calories, macros, and forecast from your inputs.

Target Calories

-- kcal / day

Macros

P -- g C -- g F -- g

Start -- Projected --

Weight (kg) -- --

Body Fat % -- --

Fat Mass -- --

Lean Body Mass -- --

BMR (resting) -- --

True TDEE -- --

Plan details & WhatsApp

Shows a summary text to copy to WhatsApp or share with a coach.