How do I know what to eat?

Eating well doesn’t have to be complicated. By understanding your body’s needs and making mindful choices, you can fuel yourself in a way that supports your goals and overall well-being.

Here’s a simple guide to get you started:

1. Find Out Your Daily Calorie Needs

Start by understanding how many calories your body needs each day. This number depends on your age, weight, height, and activity level. Use a calorie calculator on the left to estimate your Total Daily Energy Expenditure (TDEE)—the calories required to maintain your current weight. Knowing this helps you set the right foundation.

2. Aim for a Balanced Macro Split: 25% Protein, 25% Fat, 50% Carbohydrates

Once you know your daily calorie needs, focus on balancing the macronutrients—proteins, fats, and carbohydrates:

Protein (25%): Supports muscle repair, keeps you full, and boosts your metabolism. Good sources include lean meats, fish, beans, eggs, and dairy.
Fats (25%): Essential for absorbing vitamins and supporting brain health. Choose healthy fats like avocados, olive oil, nuts, seeds, and fatty fish.
Carbohydrates (50%): Your body’s main energy source. Opt for complex carbs like whole grains, fruits, vegetables, and legumes, while limiting added sugars.

3. Make It Work for You

You don’t need to count every gram, but having a general awareness helps you make better choices. Plan meals that include a good mix of these macronutrients, and don’t be afraid to adjust based on how you feel each day.

4. Be Flexible and Listen to Your Body

Your needs can change daily based on factors like activity, stress, or how you’re feeling. Listen to your body’s hunger signals and adjust your intake accordingly. This isn’t about perfection; it’s about finding a sustainable balance that feels good.

5. Eat Foods You Know and Trust

Choose foods that you can identify and understand. If you know where it came from and what it is—like a chicken, an apple, or a piece of broccoli—you’re on the right track. Avoid foods with long lists of ingredients you can’t recognize or pronounce. Stick to what’s familiar, simple, and real.