Nutrition, Fat Loss, and Calories - 2017 Update Course
4.6 (10 ratings)
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Nutrition, Fat Loss, and Calories - 2017 Update Course

Part 2:Learn to Calculate & Customize your Macros, set YOUR caloric deficit to lose weight, & Make Your Own Custom Plan!
4.6 (10 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
121 students enrolled
Last updated 8/2017
Current price: $10 Original price: $95 Discount: 89% off
5 hours left at this price!
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  • 1.5 hours on-demand video
  • 2 Articles
  • 2 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Create Your Own Custom Macros for a Fat Loss Plan
  • Calculate the Calories you need to be in a Deficit
  • Calculate your TDEE, and maintenance to Customize your plan
  • Learn How to Modify your personal plan based on your preference for Fats or Carbs
  • Learn why You Don't NEED a Coach - (Or Do You?)
  • Explore your options when choosing a Deficit that fits your goals
  • Define how you want to look
  • Set your Goals to achieve the Physique you've always wanted
  • The Power Of Motivation, and Willpower - You NEED These
  • The 1% Rule of Fat Loss
  • Diet's DON'T Work: I'm Sorry to Tell You
  • Thirst: The Often Overlooked Variable
View Curriculum
  • Recommended: Inexpensive Food scale
  • Smart Phone App to Track Macros
  • A willingness to try a new system and exceed your goals!


Every single day, people pay hundreds, sometimes even thousands of dollars for cookie cutter plans and programs that are not customized to YOU. 

Have you ever wanted to...

  • Build your own Weight Loss Plan?
  • Calculate your Macros based on foods you enjoy?
  • Learn to customize your own Fat Loss Plan and stop paying hundreds and hundreds for cookie cutter plans that are generic by their very nature?
  • Wanted to Apply a Nutrition plan to your lifestyle to lose fat?


This course is designed to help people who:

  •  Struggle with losing weight
  • Find it difficult to stay on a consistent plan
  • Lack Motivation to Lose weight and keep it off!
  • Think that Losing Weight is "too hard" or "impossible"
  • Have failed a "fad Diet" in the past
  • Want to save Money by creating their own Weight Loss Plan vs paying a coach to do it
  • Have always wanted a plan to show of their hidden abs!

Hiring a Coach or buying a Cookie Cutter Weight Loss Plan costs anywhere from $50 up to $500 A MONTH. For just a FRACTION of that price, you can take my course, have it for the rest of your life, and enjoy a 30-day money back guarantee! The value provided in this course will 10x your return in no time!

It doesn't matter where you start or where you are currently, you can create a plan yourself! Even if you have little to no experience with Macros and Nutrition, this course is intended to give you all the details and the step by step process to create your own program. 

You don't have to rely on someone to build your Plan. The BEST way to do it is creating one yourself. You know yourself better than anyone else does. You know what you like to eat, how you like to eat, and you can use that information and the information I'm providing you to succeed in achieving your goals.

Topics You'll Learn in my Course:

  • STOP Paying For Cookie Cutter Programs!
  • ACTUAL costs of Coaching revealed
  • Why you DON’T NEED a Coach (or do you?...)
  • Macros, IIFYM, and the 80/20 Rule: Defined
  • TDEE: Simplified
  • Pre-implementation Week
  • Real World Macro Math - Learn How to Figure out your Macros by tracking your food!
  • Macros based on YOUR goals
  • Calculations for Macros: Formula based and percentage based: Which is Best? What to Do with all those Numbers?
  • Choosing A Deficit: Very Important
  • Bro, How Do I Macros?!
  • Problem Solving for Common Macro Issues
  • Carbs or Fat: Choose your destiny!
  • The 1% Rule of Fat Loss
  • Learn My Own Macro Range Plan to CUSTOMIZE your own specific Lifestyle plan: Beyond IIFYM
  • SET YOUR GOALS! Write it down, or it didn’t happen..
  • All About Body fat Percentages
  • Find Your Motivation
  • Willpower: Don’t waste the finite amount you have
  • Hunger vs Thirst: Important Distinction!

Snapshot of My Courses:

  • My courses have almost 5,300 people enrolled in them from over 120 different countries around the world! 
  • More than half the reviews are 5 STARS
  • I offer one completely free Course you can enroll in: "Understand Nutrition: Stop Wasting Time with Fad Diets"
  • After you enroll in this course, you will continue to receive updates as I continually update, improve and add to this course.
  • All the future Bonus content I add will be automatically yours!

I'll leave you with one of my favorite quotes

There is never a convenient time to start. START NOW OR START NEVER.

Click on "Take this course" now to begin your journey towards your goals! 

I look forward to helping you every step of the way.

Every Day, #OneBetter

Nick Helton

Who is the target audience?
  • If you've ever tried to Calculate your Macros
  • If you've ever wondered how to figure out your maintenance calories
  • If someone has sold you or given you a "cookie cutter" program that didn't work for you
  • If you've ever tried a "fad diet" and it failed you
  • If you're looking to lose fat, the simple, uncomplicated way
  • If you want to learn more about Calories, IIFYM, caloric deficits, and specific modifications to ensure a high level of Success for any Macro Plan
  • If you're struggling to lose weight
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Curriculum For This Course
23 Lectures
Start Here! Welcome to My Course!
5 Lectures 07:18

Welcome! My Name is Nick Helton, CSCS, and I will be teaching you this course! Here you will find information on me and on this course as a whole! Welcome to: Learn How to Create your own custom Macros plan for fat loss!

Preview 01:30

Real Quick, HERE's some bonus frequently asked questions! Keep learning!


You will learn who I am, How I used these techniques to lose over 30lbs, and how you can too!

Who Am I?

We start with my favorite quote. In this short video, I talk about the course, what you should expect, and all of the value you will be receiving in the lectures to come! 

Preview 01:49

Everything I Wish They Would Have Taught me in School: Part II
16 Lectures 01:22:49

This Section is all about cookie cutter plans! This lecture serves to educate you on why you should stop wasting your money on them! They are all over the internet. I want to show you why you shouldn't waste your hard earned money. By taking this course, for a fraction of the price of these plans, you will be able to make your own custom plan and make changes to it long term!


True or False

Cookie Cutter Plans
1 question

Terms: Defined. IIFYM, Macros, Macronutrtients, protein, fat, carbs, maintenance calories, caloric surplus vs caloric deficit, the 80/20 rule, calories for each macro, and more.

Preview 06:01

Let's reinforce this idea.

Calories For Macros
1 question

Choose your custom Macros plan! This will show you one of many ways to calculate your Macros using a real world method, a TDEE (total daily energy expenditure method), and a simple math calculation. I go over in detail how to do it!

Custom Options for Macro Plans, Pre-Implementation Week, and TDEE!

This is a hard question. Please refer to the previous lecture for more information.

Define TDEE
1 question

Real World Method vs TDEE method: Which is better? I discuss which one you should pick and how to make that decision. I also give you the easiest, most basic idea on quick calorie estimations for cutting/being in a caloric deficit.

Real World Calculations vs TDEE: Which do I Use?

The results are in! Time to choose your deficit. I show you how to figure out your deficit, what percentages to pick (and what ones NOT to), and how many calories are needed to be in a deficit.

Choose Your Deficit!

True or False

1 question

Bro, Macros? This section is all about what you've been waiting for! The beginning of YOUR macro calculations We will start with protein macros for maintenance, and then for cutting/ being in a caloric deficit. 

Bro, How Do I Macros?

Part II: Bro, How Do I Macros? I show you how to fill in your remaining calories and macros for carbs and fat. Macros for your carbs and fat will be calculated and a sample provided. 

How Do I Calculate my Macros: Part II

I discuss more in depth how to choose a caloric deficit. What factors go into it? What percentage caloric deficit should I choose? 

Choosing Your Deficit! Part II

What Are Macro Ranges? I define what a macro range is, how to use a macro ranges, and IIFYM as a range that you can customize and modify daily. Daily macros you can change and customize increase your adherence to your lifestyle. 

My Idea of Daily Macro Ranges

The Ideal Situation

The 1% Rule of Fat Loss! Use this simple rule for setting and hitting your fat loss goals!

The 1% Rule

Setting your Goals, examples of bodyfat percentages for male and females, pictures of body fat percentages, what is my bodyfat? I show you how to estimate visually.

Setting Your Goals

I break down the mechanics of why goals are SO important! This is such a simple thing to do, yet most people don't do it! This will easily double your success rate with your lifestyle change!

Your Goals: Part II

Motivation. Willpower. These are your two most important factors in long term success. I define them, show you how to get motivation to lose fat, gain muscle, and motivation to get back in shape! I also talk about willpower, and why you have a finite amount of it. And finally, recognizing hunger vs thirst.

Motivation, Willpower, and THIRST

True or False

1 question

Diet vs Lifestyle: Why this important distinction makes ALL the difference. I define diet vs lifestyle in a step by step manner, and show you the massive differences. One will make you successful, the other...not so much.

Preview 05:09

True or False

1 question

Using a Journal, writing down your goals, and MyFitnessPal: These three things will keep you consistent. I show you how to use a journal, why MyFitnessPal for Macros is simple, and why you NEED to write down your goals for success!

A Journal, MyFitnessPal, and Writing Goals Down
Final Summary and Everything that Matters!
2 Lectures 07:45

Let me reinforce all of the ideas that matter, and show you the 6 steps I've created to streamline your success!

Review: Everything that Matters

Final Summary of the information, and what I have planned for you in the future!

Conclusion of Everything I Wish They Taught Me in School Series: Part II
About the Instructor
Nick Helton, MPT, CSCS
4.1 Average rating
310 Reviews
8,827 Students
3 Courses
7,000+ Students, Physical Therapist, The TravelPhysio

Nick wears many hats. He holds a Master's in Physical Therapy, has a Bachelors Degree in Health and Human Sciences, and is a Certified Strength and Conditioning Specialist (CSCS) though the National Strength and Conditioning Association. He is also the Founder of OneBetter Movement, which is a small personal fitness consulting company. 

Nick has been working with people for years to improve their lives and help them reach their goals. His primary focus is working with each client on an individual basis while focusing on achieving long-term results. He was worked with a diverse group of people from stay at home moms to entrepreneurs to collegiate athletes to individuals looking to shed bodyfat and keep it off.

He has ran the Dublin Marathon, competed in numerous Spartan Races, and finished the Tough Mudder. His hybrid style of training consists of a blend of hypertrophy, powerlifting, and functional strength. 

His passion is making each human he interacts with OneBetter.

The @TravelPhysio Nick Helton