Nutrition & tracking guides

Straight answers to the questions behind every fitness goal — how to count macros, what a calorie deficit really is, how abs actually appear — each paired with the calculator or tracker to put it into practice.

• How to count macrosLearn how to count macros in four steps: set your calories, split them into protein, carbs, and fat, then track. Free macro calculator and tracker included.
• How a calorie deficit worksA calorie deficit is eating fewer calories than you burn — the one requirement for fat loss. How it works, how to get into one, and why the scale sometimes stalls.
• The calorie deficit for absAbs show when body fat is low enough — which takes a calorie deficit, not more crunches. The deficit, body-fat targets, and how to keep muscle while you lean out.
• Calorie deficit meals that actually fill you upThe best calorie deficit meals are high in protein and volume so you stay full on fewer calories. What makes a good deficit meal, plus recipe ideas and a tracker.
• Can you build muscle in a calorie deficit?Yes — you can build muscle in a calorie deficit under the right conditions. Who can do body recomposition, how to set it up with protein and training, and its limits.