The Practical Diet Guide helps you calculate your calories, set your macros, build simple meals, and stay consistent using a science-based, beginner-friendly system.

What’s Inside:
• How to calculate your BMR and TDEE
• How to set calories for fat loss, maintenance, or muscle gain
• Ready-made macro tables (no math needed)
• Complete example calorie calculation
• Protein, carb, and fat food lists with food swap list
• Sample day of eating with full macro breakdown
• 7-day example meal plan
• How to adjust calories over time
• Plateau troubleshooting guide
• Eating out & social events guide
• Consistency & habit-building framework
• Female weight fluctuation guide
• Printable templates: food diary, meal prep planner, shopping list, progress tracker

Perfect For:
• Beginners who want a clear diet framework
• People trying to lose fat sustainably
• Gym-goers who want better nutrition
• Anyone tired of fad diets and confusion

Every recommendation is science-based with research references included.