Learn how your body burns energy and stores fat. Master the basics to take control of your progress.

Discover how to adjust your meals and macros to lose fat or build muscle more efficiently.

Use tables and tools to calculate your calories, protein needs, and daily energy expenditure based on your physique.

Learn how to steer clear of the most frequent nutrition and training errors that slow down your progress.

Put your knowledge into action with practical challenges designed to test your understanding, push your limits, and lock in lasting results.