Skip to content

Complete Commando

Resources The Objective Military Prep Events Life Coaching Apparel

Back to resources

1-2-1 member resource

Nutrition Coach

Build a detailed nutrition plan around your body, goal, training and real life. Available whenever you need to review or adjust it.

Member password

Your answers and plans stay on this device. They are not sent to Complete Commando or any third party.

Private member tool

Nutrition Coach

Evidence-led targets. Practical food. A plan that adapts to your weekly result.

Built for healthy adults aged 18-80. Medical conditions, pregnancy, eating-disorder history or clinician-directed diets need a registered dietitian or doctor.

Build your plan

Step 1 of 4

Step 01

Body and goal

This sets the starting estimate. The weekly review will make it personal.

First name Optional

Age

Resting-energy equation

Choose the physiological equation that applies to you.

Male Female

Units

Metric Imperial

Height (cm)

Current weight (kg)

Target weight (kg) Optional

Height (ft)

Height (in)

Current weight (lb)

Target weight (lb) Optional

Primary goal

Lose fatPreserve muscle and performance MaintainFuel training and hold weight Build muscleControlled surplus, minimal fat gain

Rate of change

Step 02

Training demand

Your calories and carbohydrate plan must match the work you actually do.

Daily movement and training

Main training focus

Training days each week

Sessions over 75 minutes

Usual training time

Meals or feedings each day

Average sleep (hours)

Step 03

Food reality

A technically perfect plan that does not fit your life is not a good plan.

Eating pattern

Preferred method

Time available to cook

Food budget

Fruit and veg portions each day

Cups or glasses of fluid each day

Alcohol units each week

Takeaways or meals out each week

Typical appetite

Biggest obstacle

Allergies, intolerances or foods you avoid Optional

Step 04

Safety check

This protects members from receiving a generic target when specialist clinical advice is the right route.

Does any statement below apply to you?

Pregnant, breastfeeding or under 18
Current or previous eating disorder or disordered eating
Diabetes, kidney, liver, gastrointestinal or metabolic condition
Medication that affects appetite, blood glucose or bodyweight
A clinician has prescribed a specialist diet

No Yes

I understand that this tool provides an estimated starting plan, not diagnosis or medical treatment, and that real progress data must be used to adjust it.

Private by design.

Your answers are processed in this browser. Saving a plan stores it only on this device.

Your operating plan

Your nutrition starting point

Run the plan, collect evidence, then adjust.

Coach review required

A generic calorie prescription is not the right next step.

Ask for a nutrition review

Daily calories 2,400 Operate within 2,300-2,500 kcal

Protein160gAcross 4 feedings

Carbohydrate280gFuel training and recovery

Fat70gHormones, health and satiety

Mission brief

Hold the target for 14 days.

Daily structure

Build repeatable meals.

Performance nutrition

Fuel the work. Recover for the next session.

Minimum effective habits

Fix the few things that move everything else.

Your priorities are selected from the answers you gave. Master these before adding complexity.

Weekly feedback loop

Let the trend make the decision.

Use two weekly averages, not a single weigh-in. Only adjust when adherence has been honest.

Previous weekly average (kg or lb)

Current weekly average (same unit)

Plan adherence (%)

Hunger / appetite pressure (1-10)

Training performance

Method and limits

Evidence first. False precision removed.

The first target is an estimate. Your two-week bodyweight, hunger and performance trend is the stronger evidence.

Mifflin-St Jeor resting-energy equation NICE NG246: individualised and balanced dietary approaches ISSN position stand: protein and exercise ISSN position stand: diets and body composition ISSN position stand: nutrient timing UK Eatwell Guide SACN fibre and macronutrient recommendations NHS hydration guidance

This tool is educational coaching support for healthy adults. It does not diagnose, treat or account for every medical, cultural or physiological factor. A registered dietitian or doctor should handle clinical nutrition.