Macro Tracking Masterclass
Set your calories and macros, track them accurately, and fix a stall: a 3-page guide plus an Excel calculator
You get: 3-page PDF + Excel calculator
Features:
- 3-page PDF and an Excel workbook
- Calorie target: BMR formula and activity multipliers
- Four macro splits: balanced, low carb, high protein, keto
- The tracking rules that stop under-counting
- Troubleshooting table for stalls, hunger and scale jumps
- Excel: calculator, daily log and food reference sheets
Everything you need to set and track macros, without the padding. Work out your calorie target from the Mifflin-St Jeor formula and an activity multiplier, pick one of four macro splits, then use the rules that make tracking accurate (weigh raw, weigh oil, log before you eat). A troubleshooting table covers the common problems: a stall, losing strength, overnight weight jumps and constant hunger. The Excel workbook does the maths for you and has a daily log and a food reference sheet.
What's Inside
- Page 1: Set the numbers
BMR formula • Activity multipliers • Fat loss and muscle gain targets
- Page 2: Track accurately
Macro splits • Tracking rules • Troubleshooting
- Page 3: Food reference
High-protein recipes to build days around
- Excel workbook
Calculator • Daily log • Reference
“Maintenance = BMR × activity multiplier. Fat loss = maintenance − 500 kcal. Muscle gain = maintenance + 500.”
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