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.