Macro Lane
Nutrition Education
Free for every member. Tap a topic to learn how it fuels your body and shapes your results.
Protein
Builds and repairs muscle
4 kcal per gram
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Carbohydrates
Your body's preferred fuel
4 kcal per gram
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Fats
Essential for hormones & health
9 kcal per gram
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More guides
How your numbers are calculated
Mifflin-St Jeor, TDEE and your calorie target
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How your meal plan works
3 or 4 meals, then snacks, shakes and pre-training to finish the day
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Supplements
Protein powder, creatine and what else is worth it
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Nutrient timing & meal distribution
Pre/post workout fuelling and protein spacing
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Micronutrients & fibre essentials
The Big 5 micros, fibre and electrolytes
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Energy balance & goal setting
BMR, NEAT, deficits, surpluses and plateaus
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Practical grocery & food literacy
Labels, the 10:1 rule and smart swaps
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Behaviour, habits & diet psychology
Satiety, 80/20 adherence and tracking traps
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