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Free guidebook
Macros Decoded
The secret behind every great body transformation.
A practical 22-page guide to protein, carbs and fat. Learn what each one does, work out your own targets by hand, and build a tracking habit you can actually keep.
Opens right here, and we email you a copy too.
- 22 pages
- 10 chapters plus appendices
- Works with any scale or app
protein, carbs and fat
ScaleMyPlate
Why this guide
Most people don't fail from lack of discipline. They fail because they keep guessing.
Counted calories, cut carbs, tried every diet with a catchy name and still stuck? You're in good company. Quick fixes are easy to sell. What actually works is understanding how your body uses protein, carbs and fat, then applying it to your real life. Nutrition is not magic, but it is measurable.
- 1GuessingDiet names, food rules, willpower, frustration
- 2UnderstandingCalories, macros, energy balance
- 3ControlTargets, tracking, predictable results
You walk away with
Not more information. A plan.
- A clear understanding of what protein, carbs and fat each do
- Your own calorie and macro targets, calculated by hand
- A tracking habit that takes seconds, not minutes
- A weekly adjustment loop that keeps progress moving
- Reference tables and a grocery list for the fridge door
Every chapter ends with three action steps. Do them in order and by the last page you have a personal plan you can start this week.
Inside the book
Ten chapters, one plan.
Each chapter builds on the last, from what a calorie is to the weekly loop that keeps results coming. Pick one to see what it covers.
Chapter 01 · page 4
Understanding the basics
Every diet, whatever it's called, comes down to calories and macronutrients. Understand those two ideas and you can stop guessing and start making choices that line up with your goal.
Inside this chapter
- What protein, carbs and fat each do in your body
- Why fat carries more than twice the energy per gram
- Energy balance: the rule underneath keto, fasting and every other diet
Look inside
Real pages, real numbers.
Clean layouts, worked examples and tables you will actually use. Tap a page to see it up close.
Try chapter 8 now
Your starting macros.
This is steps 1 and 2 of Chapter 8, the same math the guide walks through by hand. It opens on the guide's own example; change the numbers to make it yours.
Your daily target
1,850kcal
70 kg × 31 = 2,170 kcal to maintain, then about 15% below to lose fat.
Check: 560 + 462 + 828 = 1,850 kcal
A starting estimate, not a verdict. The guide shows how to log it, stay flexible, and fine-tune it every week with your real results.
Get the full methodWhy I wrote it
I wrote it to give you all the insights I wish I had when I started tracking my own diet.
No confusing jargon and no unnecessary fluff: just the fundamentals, the math and the habits that make results predictable. It works with any kitchen scale or app. A few short boxes show where ScaleMyPlate removes a step, and they're optional reading.
AlexisFounder of ScaleMyPlate
Questions
Good to know.
Is it really free?
Yes. It's normally $29. Enter your email and the full guide unlocks on this page right away.
What happens after I enter my email?
Two buttons appear: Read online and Download PDF. We also email you a copy, so you can find it again later.
What format is it?
A 22-page PDF in US Letter size. Read it in your browser, save it to your phone, or print it. The quick reference page is designed for the fridge door.
Do I need a ScaleMyPlate scale?
No. The method works with any kitchen scale and any tracking app. A food scale helps a lot, and the guide explains why, but any scale will do.
Who is it for?
Anyone who wants to understand macros from scratch, and anyone who has tried tracking before and quit because it felt tedious. You don't need a coach, supplements or a perfect routine.
Is this medical advice?
No. It's general education. Calorie and macro needs vary with age, health and medication. If you have a medical condition or a history of disordered eating, talk to a qualified healthcare professional before changing your diet.
Free guidebook
Knowledge is power.
Action creates results.
Get Macros Decoded, set your targets this week, and let the weekly loop take it from there.
Questions about the guidebook? Get in touch
Opens right here, and we email you a copy too.
Macros Decoded is general education, not medical advice.