Nutrition · Free PDF

Macro Setup Guide

Find maintenance, set your macros, keep them.

• 01A no-app method to find your real maintenance calories.
• 02Protein, fat, and carb targets that match your training.
• 03How to adjust without spiraling every time the scale moves.
• 04A simple weekly check-in that keeps the plan honest.

Reviewed by Bryan Cortez, MS · Strength & Conditioning Educator