Hagele Strength Daily Nutrition Targets Calculator

Estimate daily calories, protein, carbohydrate, and fat targets based on your body size, goal, and training demands.

Sex

Age

Body Weight, lb

Height, inches

Goal

Training Type

Training Frequency

Daily Activity Level

Daily Calories

—

Estimated target

Protein

—

grams/day

Carbs

—

grams/day

Fat

—

grams/day

Target	Recommendation	Coaching Note

How To Use These Targets

These numbers are starting targets, not permanent rules. Run them for 2-3 weeks, track body weight trends, training performance, hunger, energy, and recovery, then adjust based on the outcome.

If body weight is not moving the way you expect, adjust calories by 150-250 per day and reassess. Do not change the plan every 48 hours because one weigh-in hurt your feelings.