StretchLearn Course

Count Macros. Eat Flexibly. Actually Get Results.

A practical, science-backed system to calculate your targets, log your food, and make steady progress — no restrictive meal plans required.

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Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Macro counting is a practical nutrition framework used by athletes, coaches, and everyday people to control energy balance and macronutrient intake without following a rigid meal plan. This course walks you through the science of TDEE estimation, macro ratio selection, accurate food logging, and strategies to stay consistent long-term. You will leave with a personalised macro budget, a reliable logging workflow, and the skills to adapt your targets as your goals or lifestyle change.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Calculate your TDEE using the Mifflin-St Jeor equation and an appropriate activity multiplier

Set protein, carbohydrate, and fat targets aligned to your specific body composition goal

Log meals accurately using a food diary app and a kitchen scale

Identify common logging errors and correct them before they derail progress

Apply flexible dieting strategies such as macro cycling and dining-out estimation

Adjust macro targets based on real-world progress data over a 4-week review cycle

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Energy Balance and TDEE

Understand how calories and macronutrients drive body composition change and calculate your own total daily energy expenditure with a validated equation.

3 lessons

How Calories and Body Composition ConnectContent · 45 min

Preview Enabled

Calculating Your TDEEContent · 45 min

LMS Access

Setting a Calorie Target for Your GoalContent · 45 min

LMS Access

Module 2

Module 2: Setting Your Macro Targets

Allocate your calorie budget across protein, carbohydrate, and fat using goal-specific guidelines and evidence-based ranges.

3 lessons

Protein: The Non-Negotiable MacroContent · 45 min

LMS Access

Carbohydrates and Fat: Filling the Remaining BudgetContent · 45 min

LMS Access

Adjusting Targets Over TimeContent · 45 min

LMS Access

Module 3

Module 3: Food Logging in Practice

Build a reliable, low-friction food logging system using a kitchen scale, a barcode-based app, and a consistent daily routine.

3 lessons

Setting Up Your Logging SystemContent · 45 min

LMS Access

Common Logging Errors and How to Fix ThemContent · 45 min

LMS Access

Building a Sustainable Logging RoutineContent · 45 min

LMS Access

Module 4

Module 4: Flexible Dieting and Long-Term Strategy

Apply advanced flexible dieting concepts — macro cycling, high-protein food swaps, and mindful eating integration — to maintain results and avoid dietary obsession.

3 lessons

Flexible Dieting: IIFYM in PracticeContent · 45 min

LMS Access

Macro Cycling and Refeed StrategiesContent · 45 min

LMS Access

From Tracking to Lifelong HabitsContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

macro countingIIFYMflexible dietingTDEEnutrition trackingbody compositionfood loggingprotein targets