The numbers every online coach reaches for — what to charge, how many clients you need, your clients' macros — plus a sample training split to start from.
Pick a goal and weekly frequency for a starting split. In VitalCoach, the AI tailors the split, exercise selection, volume, and week-to-week progression to each client's history, equipment, and adherence.
Stop running this in a spreadsheet.
VitalCoach builds the programs, drips the nutrition, tracks the milestones, and keeps every client's numbers in one place. Start free — no card.
Important: These calculators are estimates for planning only — not financial, medical, or nutritional advice. Calorie figures use the Mifflin–St Jeor BMR equation (Mifflin et al., Am J Clin Nutr 1990;51:241–247), or Katch–McArdle from lean mass when you supply a body-fat %, times the activity multiplier you pick. A fat-loss target is capped so it never exceeds 0.75% of bodyweight per week (midpoint of the 0.5–1%/week band in Helms et al., JISSN 2014) and never drops below 1,200 kcal/day for women / 1,500 for men (bottom of the AHA/ACC/TOS bands). Both guardrails apply to a fat-loss target only — Maintain shows true maintenance and Gain shows a true surplus, unaltered. There is no “never eat below your BMR” rule here: BMR is a metabolic quantity rather than a safety threshold, and at the sedentary multiplier a routine 20% cut sits below it by arithmetic. The clinically defined line is the very-low-calorie-diet threshold of under 800 kcal/day, which requires medical supervision (NICE NG246) — the 1,200/1,500 floors sit well above it. When a cap moves the number the card says so — it is never adjusted silently. Protein is 1.4–2.0 g/kg bodyweight (ISSN 2017 position stand) or 2.3–3.1 g/kg lean mass when body fat is known; fat is 25% of calories, floored at 15% or 0.5 g/kg. Individual needs vary and projected weekly change uses the 3,500 kcal-per-pound rule, which over-predicts real loss. Coaches are responsible for client safety and should refer clients to a licensed physician or registered dietitian for any medical or nutritional concern — the scope check walks that call.