Exercise (5-10%): Actual workouts — usually smaller than people think.
500
Deficit for 1lb/week
3,500
Calories in 1lb fat
10-20%
Safe deficit range
Pro Tip
Don't trust cardio machine calorie counts — they're usually 30-40% too high. Focus on your total daily intake instead.
Common Mistake
Going too aggressive. A 1,000+ calorie deficit crashes your metabolism, increases hunger, and leads to rebound weight gain. Slow and steady wins.
Calculate your TDEE using our calculator. Track your food for 3 days without changing anything — just observe.
Calories determine weight change. But what about body composition? Next: The role of macronutrients.
Macronutrients: Protein, Carbs & Fat
Two people eat 2,000 calories. One builds muscle. One loses it. The difference? Their macros.
Calories determine weight. Macros determine what that weight is made of — muscle or fat. Understanding macros is the difference between looking "skinny fat" and looking athletic.
Protein (4 cal/gram)
Function: Builds and repairs muscle, keeps you full, highest thermic effect.
Target: 1.6-2.2g per kg bodyweight (0.7-1g per lb).
1. Hit your protein target. 2. Hit minimum fat. 3. Fill the rest with carbs or more fat based on preference.
Common Mistake
Cutting fat too low. Below 0.3g/kg and your hormones suffer — testosterone drops, menstrual cycles get disrupted, mood tanks.
Set your protein target first (bodyweight in kg × 2). Track protein for a week. Ignore carbs and fat for now — nail protein first.
Module 2
Protein Mastery
The most important macro for body composition
How Much Protein Do You Need?
The RDA says 0.8g/kg. Bodybuilders say 2g/lb. The truth? Somewhere in between — and probably less than you think.
Protein requirements depend on your goals, training status, and whether you're in a deficit. More isn't always better — there's a ceiling effect.
1.6-2.2g
Per kg for muscle gain
2.0-2.4g
Per kg when cutting
1.2-1.6g
Per kg maintenance
Protein Timing
Total daily intake matters more than timing. But if you want to optimize:
Spread it out: 3-5 meals with 25-40g protein each.
Post-workout: Protein within 2 hours is ideal, not mandatory.
Before bed: Slow-digesting protein (casein/cottage cheese) helps overnight recovery.
Pro Tip
When cutting, increase protein to 2.2-2.4g/kg. Higher protein preserves muscle in a deficit and keeps you fuller longer.
Common Mistake
Getting all protein in 1-2 meals. Your body can only use ~40-50g per meal for muscle building. Spread it out.
Calculate your protein target: bodyweight (kg) × 2. Divide by number of meals. That's your per-meal target.
Best Protein Sources (Ranked)
Not all proteins are created equal. 30g from chicken isn't the same as 30g from beans.
Protein quality depends on amino acid profile and digestibility. Complete proteins have all 9 essential amino acids. Animal sources are complete; most plant sources need combining.
Tier 1: Best Sources
Chicken breast: 31g protein per 100g, low fat, versatile.
Eggs: Complete protein, cheap, 6g per egg.
Greek yogurt: 10g per 100g, also contains probiotics.
Fish: 20-25g per 100g, omega-3s as bonus.
Lean beef: 26g per 100g, high in iron and B12.
Plant-Based Options
Tofu: 8g per 100g, complete protein.
Tempeh: 19g per 100g, fermented = better absorption.
Legumes + grains: Combine for complete profile (rice + beans).
Seitan: 25g per 100g, made from wheat gluten.
Leucine Threshold
Aim for 2.5-3g of leucine per meal to maximally stimulate muscle protein synthesis. Most 25-40g protein servings hit this.
Pick 3-4 protein sources you actually enjoy. Stock your fridge with them. Consistency beats perfection.
Module 3
Practical Application
Supplements and putting it all together
Supplements: What Actually Works
The supplement industry is worth $50 billion. 95% of it is useless. Here's what actually works.
Supplements can't fix a bad diet. They supplement a good diet. Get your food right first, then consider these few research-informed options.
Tier 1: Strong Evidence
Creatine monohydrate: 5g/day. Increases strength, power, and muscle. Most researched supplement ever. Safe.
Protein powder: Convenient way to hit targets. Whey, casein, or plant-based — all work.
Caffeine: Improves focus, endurance, and strength. 3-6mg/kg body weight pre-workout.
Tier 2: Some Evidence
Vitamin D: If you're deficient (most people are). Get blood test first.
Omega-3s: If you don't eat fatty fish 2x/week.
Magnesium: If sleep is an issue. 200-400mg before bed.
Skip These
BCAAs (redundant if you eat enough protein), fat burners (mostly caffeine at 10x the price), testosterone boosters (don't work), most pre-workouts (overpriced caffeine).
Pro Tip
Creatine doesn't require loading. Just take 5g daily forever. No cycling needed. It takes 2-4 weeks to saturate muscles.
If you're not already: start creatine (5g/day with any meal). It's cheap, effective, and safe.
Building Your Nutrition Plan
Knowledge without application is useless. Here's your step-by-step plan.
The best diet is the one you can stick to. Optimize for adherence first, perfection second. Start simple and adjust over time.
Your Nutrition Setup Checklist
Calculate TDEE: Use our calculator. Start with the number it gives you.