Rooted-Daily-Targets
Rooted Wellness · Coach tool

Daily Targets Builder

Enter the client's targets, watch the handout fill in, then tap Save as PDF. Ranges are fine, like 1,800 to 2,000.

Leave any field blank to keep its fill-in line on the handout.
First time: when the print window opens, choose the destination Save as PDF, set Margins to None, and uncheck Headers and footers. Chrome remembers it after that.
Live preview
Rooted Wellness
Your Daily Targets

These are your starting targets, set for your body and your goal. Think of them as a structure to aim for, not a test to pass. We adjust as we go, based on how you feel and how things are moving.

Calories
per day
Some days land a little over, some under. The weekly average is what counts, not one perfect day.
Protein
g per day
Aim for about 30 to 40g per meal. Protein is the one to prioritize. Anchor every meal with it.
Carbs
g
Your main fuel, especially around training.
Fat
g
Keep it steady. A thumb or two per meal.
Fiber
g
Build toward this gradually, with water.
Water
oz
A steady baseline through the day.

Hitting your targets without tracking every gram

Build the plate with your hand
  • Protein first. A palm of protein at each meal gets you most of the way.
  • Half your plate vegetables and fruit.
  • A cupped hand or two of smart carbs.
  • A thumb of fat to finish.
Easy ways to hit 30 to 40g of protein
  • 5 to 6 oz chicken, fish, or lean meat
  • 1 cup Greek yogurt plus a handful of nuts or seeds
  • 3 eggs plus a serving of cottage cheese
  • A protein shake with one to two scoops

When to adjust

These are a starting point
  • We adjust based on your energy, hunger, sleep, and progress.
  • More is not better, and lower is not faster. Do not drop below your targets on your own.
  • You cannot feel your best in a depleted body.

Aim for the targets most days, stay consistent, and let the average do the work.

Dr. Quinnett Swank, EdD, CTNC · Nutrition Coach · Swank Counseling and Wellness, LLC
General nutrition guidance, not medical advice. Your targets are a starting point we set and adjust together.