2.4: Real-Life Macro Setup
Each module in this program is built for maximum learning and real-world application. Start by watching the video lesson — this is where you’ll get the full, in-depth breakdown of the topic. Once you’ve finished, scroll down to access your worksheet. These worksheets are designed to help you apply the lesson directly to your own training, nutrition, and recovery strategies. Finally, complete the quiz or test provided. These short, targeted assessments lock in your understanding so you can retain and apply what you’ve learned long-term.
Most people fail their fitness or nutrition goals not because of lack of effort, but because they’re aiming at the wrong targets. This module is about precision—cutting through the noise and giving you a clear, science-backed way to calculate your personal macros based on your unique goal, body, and lifestyle. No generic one-size-fits-all plan here.
Whether your mission is fat loss, muscle gain, body recomposition, or simply to regain control over your eating habits, understanding how to properly structure your macronutrients—protein, carbohydrates, and fats—can radically change your outcomes. We walk you through how to:
● Identify your primary goal and set clear expectations
● Estimate your true energy needs using Total Daily Energy Expenditure (TDEE)
● Prioritize protein intake based on lean mass, training status, and fat-loss demands
● Calculate fat intake to support hormones, brain health, and metabolism
● Use carbohydrates strategically to fuel training, performance, and recovery
● Adjust macro splits over time as your goals and physiology evolve
Need help calculating your TDEE? Use this calorie calculator to get a baseline number before assigning your macros. Remember—your macro ratios should reflect your training volume, intensity, recovery needs, and overall goal.
The worksheet attached to this module will guide you through every step of that process and leave you with actual numbers—your macros, your goals, your plan. And this isn’t just about the current phase you’re in. What you build in this module becomes the launchpad for how you eat, how you train, and how you sustain your results long after this program is over.
Understand the math. Master the input. Own the outcome.
Let’s lock it in