Why protein matters:
Protein supports lean muscle growth, recovery, and metabolism. It’s calculated based on your muscle mass and activity level. The more intense your training, the more you breakdown muscle, the higher your protein needs.

Tips for Success:

1. Focus on complete protein sources—those with all essential amino acids.

2. You may be eating more protein than before—focus on quality, not just quantity.

3. The general RDA is 0.8g/kg, but active individuals often need 1.5–2.2g/kg of body weight.

Why it matters:
Carbs are your body’s main energy source, especially for workouts and daily activity. Your plan scales carbs to match your lifestyle, training intensity, and goals.

Tips for Success:

1. If you’re sedentary, regularly skip meals, or eat inconsistently, your plan may start lower.

2. If you’re training hard or trying to gain weight, your plan starts higher.

3. As your metabolism adapts, carb intake may increase to support your progress.

Why it matters:
Fats help regulate hormones, support digestion, and stabilize blood sugar levels. Your fat intake is adjusted after your protein and carb needs are set.

Tips for Success:

1. Prioritize healthy fats—avocados, nuts, olive oil, eggs.

2. Limit fats right before or after workouts.

3. Eat them with protein and carbs to control blood sugar and provide satiety.

Why it matters:
Calories represent the total energy you’re consuming, but they aren’t the primary focus. Getting your macros right is more important than just hitting a calorie number.

Tips for Success:

1. If your macros are dialed in, your calories will be too.

2. Focus on nutrient-dense foods, not just calories in vs. out.

3. Quality, timing, and food choices matter more than simple calorie math.

Why it matters:
Keeping sugar under control helps regulate blood sugar and energy. Your plan limits sugar to about 20% of your total daily carbs.

Tips for Success:

1. Prioritize natural sources like fruit.

2. Avoid added sugars from soda, candy, and processed snacks.

3. It’s okay if some healthy snacks show up with higher sugar—look at the whole picture.

Why it matters:
Sodium plays a role in hydration and muscle function. The RDA is 2,300mg or less.

Tips for Success:

1. Watch high-sodium foods like sauces and processed snacks.

2. If you sweat a lot or train intensely, you may need more.

3. Hydration and sodium go hand in hand—drink water consistently.

Why it matters:
Vegetables provide vitamins, minerals, and fiber—all essential for health, digestion, and satiety.

Tips for Success:

1. Eat at least 2.5 cups per day.

2. Prioritize dark leafy greens and colorful veggies.

3. Eat a wide variety to get more micronutrients and to avoid burnout.

Why it matters:
Water supports every major function in your body, including metabolism, recovery, digestion, and performance. The more you sweat, and the more active you are, the more you will likely need.

Tips for Success:

1. Aim for at least 0.5 oz of water per pound of body weight.

2. Increase water intake on hot days, or during high-intensity training.

3. Sip water throughout the day instead of chugging all at once.