“Just listen to your body”
“Just stop eating when you’re full”
“Just learn what works for you”

“Advice” like that is far too passive to expect any amount of success. 

Even more, it also requires you to waste months of valuable time trying to “learn what works best for you” through your own trial and error. Sure, it can work for some, but it’s all too clear that the majority of us require PRECISE instructions, and the elimination of all the guesswork right from the jump.

 With this guide, there’s absolutely zero guesswork involved.

I’ve eliminated all the fluff and set you up on a clear-line path to results; packaged conveniently into an actionable, purely results-driven course that demands success. If you apply the knowledge shared with you in this course, there’s simply no way that you cannot succeed. Period.

The goal for this guide is to help you learn and practice a scientifically proven strategy – Broken down into detailed, step-by-step instructions with accompanying images.

Course Contents:

• Learn How to Count & Track Macros.

• Learn How to Meal Prep for the Week.

• Learn How to Establish Your Starting Macros to Begin Your Diet.

• Learn When, and How to Adjust Your Diet with Confidence, Ongoing.

• Learn How to use ChatGPT to Make the Entire Process Incredibly Simple.

This quick-hitting guide contains ALL the information necessary to help you reach your goals over the long term.

Again, I made sure to eliminate all the fluff, keeping SIMPLICITY at the core of this guide.

Just trust the math and stay consistent – You will reap the rewards.

Counting Macros: The Key to Making the Correct Food Choices & Portion Sizes.

Maintaining a well-balanced diet eating intuitively, without having to count macros is the ultimate goal, but that can’t be achieved until you’ve mastered macros, first.

I know it might seem like overkill to track every macronutrient you consume over the length of your diet; but this is the best way to cement your understanding of how much of what foods affect your body.

Eliminating the need to guess, hope, and “use feelings” throughout your journey is crucial to success.

This is possible thanks to concrete math. 

Even if you only plan to diet for a month or two – That’s more than enough time to change your entire perspective on food. 

Seeing everything in numbers, practicing, and actually caring about the foods you eat over a period of time will make this all feel like second nature to you fairly quickly.

Counting Macros vs Counting Calories

It’s important to distinguish the key difference between counting macros and counting calories.

In the simplest of terms: Counting calories involves tracking the total energy content of the foods and beverages consumed throughout the day. It focuses solely on the overall calorie intake and expenditure, without specific attention to the types of nutrients consumed. 

On the other hand, counting macros involves tracking the specific amounts of protein, carbohydrates, and fats consumed in addition to overall calorie intake. This approach recognizes that each macronutrient plays distinct roles in the body. 

1. Carbohydrates

Carbohydrates are the body’s primary source of energy, providing fuel for essential functions like brain activity, muscle movement, and cellular processes. Carbs also help maintain stable blood sugar levels, ensuring the brain and muscles have a constant energy supply.

Glucose from carbs powers the production of ATP, the energy currency used by all cells. Excess glucose is stored as glycogen in the liver and muscles for quick access during exercise or fasting. Without enough carbs, the body may rely on fats and proteins for energy, which can affect performance and muscle preservation.

2. Proteins

Proteins are essential for building and repairing tissues, including muscles, skin, and organs.

They provide the building blocks for enzymes, hormones, and antibodies, which regulate vital processes like metabolism and immune function. In times of energy shortage, proteins can be broken down to produce glucose, though this is not their primary role.

Unlike fats and carbs, excess protein cannot be stored, so it must be regularly consumed. Adequate protein intake is crucial for muscle maintenance, recovery, and overall cellular function.

3. Fats

Fats are a dense source of energy, especially important during rest or prolonged exercise when glucose is limited. They play a key role in building cell membranes, producing hormones, and absorbing fat-soluble vitamins (A, D, E, and K).

Fats also provide insulation and cushioning to protect vital organs, supports brain function, hormone regulation, and overall health. Any excess fat is stored in adipose tissue for long-term energy reserves.

IIFYM (If It Fits Your Macros)

Anyone unfamiliar with macros and IIFYM would assume a chicken salad is better for fat loss than a burger and fries.

Let’s break the two down using a comparison between:

Chick-fil-A’s Cobb Salad with Crispy Chicken Strips and a Deluxe Chicken Sandwich with Medium Waffle Fries:

Cobb Salad with Crispy Chicken Strips

• Calories: 910

• Protein: 45g

• Carbohydrates: 40g

• Fat: 63g

Deluxe Chicken Sandwich + Medium Waffle Fries

• Calories:

  • Sandwich: 500

  • Fries: 420

  • Total: 920

• Protein: 32g

• Carbohydrates: 91g

• Fat: 45g

Key Insights

Both meals offer around 900 calories, with the burger and fries actually including less fat. While salads are often labeled as healthier and more common meals for fat loss, the dieter that chose the salad will be hungry in an hour.

The dieter that chose the burger and fries will be satiated and content.

Same calories, far different paths to results.

When you have the proper knowledge, you’re given a massive advantage over the next dieter that’s just winging it (again, and again, and again).

By establishing and tracking your personal macros, you’ll be meeting your nutritional needs much more precisely, while also optimizing for body composition and likelihood of long-term success.

Don’t Guess Your Macros: Why You Should NOT Use a TDEE Calculator.

If you’ve ever Googled “how to calculate your macros,” you’ve probably stumbled across dozens of calculators asking for the same set of data:

• Height

• Weight

• Age

• Gender

• Activity level

These calculators then spit out a number they claim is your TDEE — your Total Daily Energy Expenditure — and from there, tell you how many calories to eat for fat loss or muscle gain.

But there’s a problem.

Most of those numbers are wrong.

The Big Problem with TDEE Calculators

Let’s break it down.

TDEE calculators rely on predictive formulas. And while they’re rooted in science, they fall apart in real life because:

• Your height and weight don’t reveal how much lean muscle you have.

• Your age doesn’t determine how active or sedentary you truly are.

• Your gender doesn’t define how your body processes food.

• And your activity level? That’s usually a wild guess — and most people vastly overestimate how active they are.

So when the calculator gives you a daily calorie target, it’s not giving you a fact.
It’s giving you a hypothetical, based on averages that may or may not apply to you.

In reality, that “target” could be off by 300, 500, even 700+ calories.
And if you base your fat loss plan on that kind of guesswork? You’re setting yourself up for frustration and failure.

The Smarter Way: Track What You Actually Eat

Instead of relying on formulas, I teach a method that’s simpler, smarter, and more effective:

Track your actual calorie intake for 7 days.

No theories. No assumptions. Just real data from your real life.

This 7-day tracking period gives us:

• A clear picture of your baseline calorie intake

• Insights into your actual habits (including weekend eating and snack patterns)

• A solid foundation to build your macro plan

Once we know how much you actually eat, we don’t need to guess anymore.
We can apply a precise caloric reduction — usually 10%, 20%, or 30% depending on how aggressive you want to be — and that becomes your starting point for fat loss.

Why My Macro Calculator Is Different

Most macro calculators rely on estimation.
Mine is built on evidence.

Here’s how my approach works:

My calculator doesn’t ask for your gender.
It doesn’t care how tall you are.
It doesn’t need your age or an activity estimate.

Why?

Because it doesn’t need to predict your metabolism.
It lets you show it — by tracking your real intake for just 7 days.

What Happens After You Track?

Once you’ve logged your food for 7 honest days, you’ll know your true average intake.
That’s the number you plug into my calculator.

From there, you’ll:

1. Choose how aggressive you want to be (10%, 20%, or 30% reduction)

2. Set your desired protein intake (usually between 0.8–1.2g per lb of bodyweight)

3. Choose how much of your calories you want to come from fats

4. The calculator fills in the rest with carbohydrates — and boom, you’ve got a custom macro plan that’s rooted in reality

Before You Use the Calculator…

Track everything you eat for 7 days.
Log every bite, sip, and snack. Use a food tracking app or pen and paper.
Be honest — no cheating.

Then plug your average into the calculator, and you’ll have something most people never do:

A macro plan built on your actual behavior, not random numbers on a screen.

Final Thoughts

There’s no magic formula for fat loss.
But there is a method that works better than all the rest:

Track. Cut. Adjust. Win.

My calculator won’t give you imaginary numbers. It will give you your numbers — and the macros to go with them.

Ready to start?

Use Sam’s Macro Calculator Now

🔢 Sample Macro Breakdown (Detailed Version)

Let’s walk through a real-world example of how to calculate your macros using this method — based entirely on your actual eating habits, not predictions.

📊 Step 1: Determine Your Starting Calories

You’ve just completed 7 days of consistent food tracking.
You were honest. You logged everything — meals, snacks, drinks, weekends included.

At the end of the week, you calculated your average daily calorie intake:
2,750 calories per day

This number is gold. It represents your true maintenance intake — the number of calories you consume regularly without gaining or losing weight.

To initiate fat loss, you now choose a 20% calorie reduction — an aggressive but still sustainable starting point:

• 2,750 × 0.20 = 550 calories

• 2,750 – 550 = 2,200 calories per day

This will be your new target calorie intake as you begin your fat loss phase.

🥩 Step 2: Set Your Protein Intake

Protein is the foundation of any effective fat loss plan — not just for preserving muscle, but for keeping you full, curbing cravings, and supporting recovery.

Using a straightforward rule of thumb, you choose:

• 1 gram of protein per pound of bodyweight

If you weigh 190 lbs, that gives you:

• 190 grams of protein daily

• At 4 calories per gram, that’s 760 calories from protein

✅ Why this works: 1g/lb is a research-supported range for maximizing fat loss while preserving lean muscle during a cut.

🥑 Step 3: Choose Your Fat Intake

Next, you choose how much of your remaining calories to allocate toward fat.
You go with a moderate approach: 25% of your daily calories from fat.

• 2,200 × 0.25 = 550 calories from fat

• At 9 calories per gram, that’s ~61 grams of fat

✅ Why this works: Fat supports hormone health, nutrient absorption, and helps maintain long-term dietary satisfaction. A 20–30% range is ideal for most people during a cut.

🍚 Step 4: Allocate the Rest to Carbs

With protein and fat locked in, the rest of your calories go to carbohydrates — your body’s most efficient energy source, especially important for performance and recovery.

Here’s the breakdown:

• Calories already allocated:
  760 (protein) + 550 (fat) = 1,310 calories

• Remaining for carbs:
  2,200 – 1,310 = 890 calories

• At 4 calories per gram, that’s 222 grams of carbs

✅ Why this works: By calculating carbs last, you ensure your most essential nutrients (protein and fat) are prioritized — while still fueling your training and lifestyle with ample carbs.

🧮 Final Macro Targets

• Daily Calories: 2,200

• Protein: 190 grams

• Fats: 61 grams

• Carbohydrates: 222 grams

🧠 Why This Works Better Than TDEE Calculators

Instead of using a formula to predict your metabolism, you based this plan on what you’re actually eating now.

That makes it:

• More accurate

• More realistic

• Easier to follow

• And most importantly — more effective

✅ Summary

1. Track your average intake for 7 days

2. Choose your calorie reduction based on how aggressive you want to be (10–30%)

3. Set your protein goal (0.8–1.2g per lb of bodyweight)

4. Choose your fat percentage (20–30%)

5. Let carbs fill in the rest

🎯 No guesswork. No broken formulas. Just a plan built around you.