FREE ONLINE GUIDE · BY @KARLISPTS

MACROS MADE
SIMPLE

A no-obsession nutrition guide to lose fat, build muscle and feel in control - without eating like a robot.

Read the free guide ↓Find your numbers
WRITTEN BY@karlisptsFOR BUSY WORKING WEEKS
KarlisPTS in a professional office setting
OFFICE HOURS · TRAINING RESULTSBuilt for real working weeks
PRACTICAL NUTRITIONFULL GUIDEBuilt for busy professionals
01PROTEINBuild + recover
02CARBSFuel + focus
03FATSSupport + health
04BALANCEStructure, not perfection

WHY MOST DIETS FAIL

IT ISN'T LAZINESS.
IT'S THE SYSTEM.

Full-time work, deadlines, family matters and social life expose plans that only function in a perfectly controlled week.

01

Restriction takes over

You remove foods and chase the “perfect” diet. It works briefly, but gives you no room for normal life.

02

Real life pushes back

Stress, late meetings, cravings and dinners out arrive. The plan has no flexible option, so it breaks.

03

The cycle repeats

One unplanned meal feels like failure. You abandon the day and promise to restart next week.

KarlisPTS training chest flies in the gym
BUILT FOR WORKING WEEKSNutrition that supports focus, training and a full calendar.

REAL HUMAN LANGUAGE

THE 3 MACROS.

Choose quality foods when they are accessible, but remember: a repeatable routine matters more than a perfect label.

KarlisPTS preparing a protein-focused meal outdoors
01THE BUILDER

Protein

Supports muscle, recovery and fullness.

Preferred sources
  • Grass-fed beef
  • Pasture-raised eggs
  • Organic chicken
  • Salmon / fatty fish
  • Greek yoghurt / skyr
  • Cottage cheese
  • Bone broth
  • Organ meats
02YOUR ENERGY

Carbs

Fuel for training, concentration, mood and recovery.

Preferred sources
  • Rice
  • Potatoes
  • Sourdough / whole-grain bread
  • Fruit
  • Raw honey
  • Maple syrup
03THE SUPPORT

Fats

Important for hormones, brain function and joints.

Preferred sources
  • Avocado
  • Extra virgin olive oil
  • Butter / ghee
  • Eggs
  • Fatty fish
  • Coconut oil

THE SIMPLE FORMULA

FIND YOUR
STARTING POINT.

No advanced spreadsheet needed. Use bodyweight to create a practical starting point, then adjust from real progress, appetite and performance.

Daily caloriesBodyweight in kg × 28-32

Protein1.6-2.1g per kg daily

Carbs + fatsUse the remaining calories for foods you enjoy

YOUR STARTING NUMBERSGENERAL ESTIMATE
45 kg130 kg
Current goal
CALORIES~2240kcal / day
PROTEIN128-168gper day

Educational starting point only. Individual needs vary; adjust gradually and seek qualified help for medical or dietary concerns.

HATE TRACKING?

USE THE
PLATE FORMULA.

Your hand is a portable portion guide. Build repeatable meals without weighing every ingredient.

P
Protein1 palm
C
Carbs1 cupped hand
V
Vegetables2 fists
F
Fats1 thumb
REPEATABLE COMBOSBUILD, DON'T OVERTHINK
  • 01Grass-fed beef + rice + vegetables
  • 02Pasture-raised eggs + sourdough + avocado
  • 03Skyr + fruit + raw honey
  • 04Salmon + potatoes + extra virgin olive oil
AIM FOR2 high-protein meals+ 1 flexible meal + 1 protein-based snack

FOR ADULTS WITH BUSY LIVES

THE 80/20
MEAL SYSTEM.

Predictability creates consistency. Flexibility makes it sustainable.

80%

Predictable base meals

Choose 3-5 meals that are easy to shop for, prepare and repeat.

Beef rice bowlChicken + potatoesEggs + sourdoughSkyr + fruitSalmon + potatoesCottage cheese bowl
20%

Flexible meals

Dinners out, drinks with friends and spontaneous weekends. No guilt - just awareness and a return to your normal pattern.

KarlisPTS eating a balanced meal at a restaurant

WHEN EATING OUT

USE HANDS,
NOT SCALES.

Look for a palm of protein, a cupped hand of carbs, two fists of vegetables and a thumb of fats. Close enough is useful; perfect is unnecessary.

ONE PLATE. ONE DECISION.Then carry on with your day.

MINDSET SHIFT

OLD

“I went off-plan at lunch, so the whole day is ruined.”

↓
NEW

“One meal changes very little. My next meal is the decision that matters.”

Success comes from your repeating pattern, not your last imperfect choice.

KEEP THESE IN PLACE

6 NON-NEGOTIABLES.

01

Prioritise protein

Build every day around your protein target.

02

Eat before the crash

Have two proper meals before late afternoon.

03

Drink 2-3L

Keep water visible during the working day.

04

Walk after a meal

Ten minutes after your biggest meal is enough.

05

Prepare twice weekly

Refresh simple base meals mid-week.

06

Choose protein snacks

Use skyr, eggs, cottage cheese or Greek yoghurt.

SAVE THIS LIST

PROTEIN
CHEAT SHEET.

Each option provides roughly 20-30g of protein. Mix and match them across your day.

120ggrass-fed beef
4pasture-raised eggs
150gorganic chicken
150gsalmon
200gGreek yoghurt / skyr
200gcottage cheese
150gorgan meats
150gturkey
180gwhite fish
250gfirm tofu
150gtempeh
250gedamame
KarlisPTS standing behind a weighted sled in the gym
@karlisptsTRAIN SMART · EAT WITH STRUCTURE

ABOUT THE AUTHOR

WRITTEN BY
KARLIS PTS.

I made this guide for busy people who want nutrition to support their work, training and social life - not take over all three.

Use the numbers as a starting point, keep meals simple and judge progress by the pattern you can maintain.

KarlisPTS — @karlispts

THE BOTTOM LINE

YOU DON'T NEED
A PERFECT DIET.

You need a structure that works when the calendar gets busy. This entire guide is free - bookmark it and come back whenever you need a reset.

Back to the start ↑No checkout. No email wall. Written by @karlispts.