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Calories and macros made simple — what protein, carbs and fat actually do, how much you need, and the no-scales hand guide to portion sizes. The reverse gives rough calories for everyday foods, a simple way to work out your daily target for losing or gaining, and the eating habits that genuinely work. A clear, judgement-free reference for anyone watching what they eat.

• ✓Calories per gram of each macro
• ✓What protein, carbs & fat do
• ✓The hand-guide to portions
• ✓Common food calories
• ✓Work out your daily target
• ✓Habits that actually work