Macro Blueprint PDF

The free framework I use with every client to dial in calories and macros for fat loss, lean muscle, or full body recomposition. No guesswork. No generic templates.

What you'll get:

Interactive BMR + TDEE calculator (Mifflin-St Jeor formula)

9 diet presets from Vegan to Carnivore with macro splits done for you

Custom macro mode — adjust grams or % and watch totals lock in real time

Goal selector: Cut, Maintain, Lean Bulk, or Aggressive Bulk

Water + step targets, refeed day calculator, and meal-prep breakdowns

Print-ready PDF version for your fridge or gym bag