Custodio Coaching · Working Tool

Custodio Calculator

A calorie and macro starting point, built the same way any solid coaching calculator is — plus a second half most calculators skip: a few honest questions about what's actually happening in the body doing the eating and the training.

Neither half diagnoses anything. The numbers are an estimate to test and adjust. The questions are just questions — worth bringing into the room before the numbers turn into a rule.

Part One

The Numbers

Standard sports-nutrition math: estimated resting rate, daily movement, training load, and a goal-based target. Nothing here is exotic — it's the same Mifflin-St Jeor / Katch-McArdle groundwork most professional calculators use.

About you
Units
Biological sex (the metabolic equation is calibrated by sex)
Daily life & training
Goal
Calorie adjustment from maintenance 0%

Auto-set by the goal above — negative is a deficit (fat loss), positive is a surplus (muscle gain), 0 holds at maintenance. Move it if you and your athlete want something more conservative or more aggressive than the default.

Macro priorities

Protein and fat are set per pound of bodyweight and held fixed — carbs get whatever's left of the target. That's on purpose: your athletes need enough carbohydrate to actually train and recover on, and clients who come in already dysregulated don't need their fuel cut on top of everything else their body is managing.

Protein (g per lb bodyweight) 0.80
Fat (g per lb bodyweight) 0.35

Part Two

The Context

The numbers above assume a body that will simply follow instructions. Bodies don't usually work that way. These aren't scored, and nothing here is diagnostic — they're just a few honest questions worth sitting with before the numbers become a rule instead of a guide.

Right now, how much of your energy is going toward managing stress that has nothing to do with food or training?

Barely thereMaxed out

When you picture tracking these numbers closely, what happens in your body? Check what's true.

What does training currently give you that would be hard to put on a whiteboard? Check what applies.

Sleep, the last two weeks?

Is there anything familiar about your current relationship with food or training — something you recognize from a different season or a different body?

If these numbers became a rule instead of a guide, what would that cost you?

Keep It

Email Yourself a Copy

Opens your email app with whatever you've calculated and/or compiled above, addressed to Conner — send it and you've both got a record.

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