The Macro Setup Guide

Learn how to calculate, adjust, and apply your macros based on your training, body type, and real-world feedback

This free guide teaches:

• How to estimate your maintenance calories (with options for fat loss and muscle gain)
• How to set protein, carbs, and fats the right way for your goals
• What to do when progress stalls (without guessing)
• Sample macro days for training vs rest days
• The most common macro mistakes lifters make — and how to avoid them
• How to transition off tracking while staying lean
• Flexible dieting tools for eating out, travel, and real life

Whether you’re new to macros or tired of outdated calculators and rigid plans, this guide will help you build a sustainable, research-based system you can actually stick to.