Eating Smart: The Calorie Deficit Guide Calories • BMR • TDEE • Macros (English & Spanish)

Eating Smart: The Calorie Deficit Guide is a beginner-friendly guide that explains the key concepts behind fat loss, calorie balance, and macronutrients in a simple and practical way.

This guide walks you step-by-step through the fundamentals of nutrition so you can understand how to calculate your calorie needs and structure your diet more intentionally.

Inside this guide you will learn:

• What a calorie deficit is and how fat loss works

• What BMR (Basal Metabolic Rate) means and how it is calculated

• The BMR formula explained step-by-step

• What TDEE (Total Daily Energy Expenditure) is

• Activity multipliers and how to estimate your daily calorie needs

• Example calculations for women and men

• How to safely create a calorie deficit

• The most common mistakes people make when dieting

The guide also explains macronutrients (protein, carbohydrates, and fats) and how they influence your nutrition.

You will learn:

• What macronutrients are and their role in the body

• Recommended macro ranges

• How to calculate your macros

• How to adjust macros depending on your goals

• How to track macros effectively

It also includes practical tips to make nutrition tracking easier, including how to use nutrition labels, photos of food labels, and tools like ChatGPT to help structure meals.

At the end of the guide you will find a macro calculator worksheet to help you apply the concepts in a practical way.

This guide is designed for beginners who want a clear and simple explanation of calories, macros, and energy balance without complicated diet plans.

Includes English and Spanish versions.

Created by EveriSelections.