• What calories are and how they affect fat loss/muscle gain

• What macros are: protein, carbs, fats — simple definitions

• How to calculate intake

• How to read a food label

• How to accurately measure food (scales, cups, eyeballing)

• How to track calories (MyFitnessPal, Cronometer, etc.)

• Common mistakes that ruin progress

• What to expect in the first 2–4 weeks

• How to handle cheat meals without ruining your deficit

• Mini FAQ (bloating, water weight, hunger, plateaus)