Nutrition Masterclass: Master Your Macronutrients

Explore calories in versus calories out, and learn how surplus, neutral, and deficit states support muscle building, weight loss, or maintenance with flexible, sustainable approaches.

Calculate your BMR and total daily energy expenditure to set baseline maintenance calories, then plan a deficit for weight loss or a surplus for muscle gain, guided by activity.

This lecture explains what macros are, why they matter, and outlines the four macronutrients—carbs, fats, protein, and alcohol—with their energy roles and health implications.

Understand how carbohydrates fuel the brain and muscles, distinguish simple from complex carbs, and learn to choose complex sources for fiber and energy.

Explore why protein matters for muscle maintenance, weight management, and aging, and learn how protein's high thermic effect and amino acids support metabolism, with both animal and plant sources.

Explore how fats provide energy and aid vitamin absorption, distinguish saturated, unsaturated, and trans fats, and learn to prioritize healthy fats for heart health and fitness.

Alcohol provides seven calories per gram with no essential nutrients, reduces fat oxidation, increases visceral fat risk, and stimulates appetite while disrupting sleep and exercise motivation.

Discover how a macros-based diet tailors protein, carbs, and fats to goals like fat loss and muscle gain, while supporting health, energy, and flexible, sustainable eating.

Explore how carbohydrates, proteins, and fats influence weight loss, muscle gain, and overall health, detailing energy production, metabolism, satiety, hormonal balance, and how to optimize fat loss and fitness.

Explore how protein, carbs, fats, and alcohol shape weight loss, muscle gain, and metabolism, with tips to optimize protein intake and choose high quality protein sources.

Balance your macros—carbs, fats, and protein—based on goals, body type, and activity, using USDA guidelines as a starting frame. Learn to set personalized calories and macros with BMI TDE worksheets.

Determine your macro balance by aligning carbs, fats, and protein with your goals using USDA RDA ranges, your calorie target, and the BMI TDE worksheet to set grams.

Learn to track daily macros to hit your goals after setting maintenance. Explore four methods—hand portion control, visual plate, eyeballing, and a tracking app—to build accountability and mindful, flexible nutrition.

Review calories in versus out, and how deficit, surplus, and maintenance with your bmr and td guide balance. Reflect on macros—protein for muscle, carbs for energy, fats for function.

Move forward with a sustainable macro plan by setting smart goals, tracking progress with apps and habit trackers, and building a supportive network to celebrate wins and stay motivated.