Releasing Macro Tracking: Cultivating Trust in Yourself with Food
“I was anxious about losing my physique if I ceased tracking macros.”
After years of diligent macro tracking, Dr. Gabrielle Fundaro acknowledged that this strategy was no longer serving her well, yet she felt reluctant to let it go.
With a PhD in Human Nutrition, more than ten years of coaching experience, and a history of competing in six powerlifting events, Dr. Fundaro should have felt confident in her nutritional decisions.
Still, upon deeper realization, she recognized that her self-assurance regarding food was insufficient. For years, she had depended on macro counting to sustain her eating patterns.
It was effective for a while… until it wasn’t.
Dr. Fundaro became fatigued by the ongoing need to balance her macros. She yearned for the liberty to select any dish from a menu without the fear of jeopardizing her health or physique.
The prospect of not tracking, however, was intimidating. She found herself wondering:
“What if I don’t get enough protein and lose muscle mass?”
“What if I eat too much and gain fat?”
“What if I can’t nourish myself without macro tracking? What does that imply about my knowledge of nutrition?”
The more Dr. Fundaro wrestled with macro tracking, the more she sought out a different solution.
She desired a method that would enable her to fulfill her nutritional objectives while also granting her a sense of liberation and tranquility around food.
Calorie counting was not the solution; it felt equally confining, if not more.
Intuitive eating also seemed unsuitable. It heavily depends on a person’s capacity to identify internal hunger and fullness signals, which Dr. Fundaro found difficult after years of relying on external metrics like macro goals. She craved greater structure.
At the gym, Dr. Fundaro began utilizing the Rate of Perceived Exertion (RPE) scale, a resource that assists individuals in evaluating their effort during workouts. This framework is advantageous for safe and effective training tailored to individual capabilities and objectives.
As she implemented the RPE scale, Dr. Fundaro observed enhancements in both strength and recovery. The blend of structure and intuition proved fruitful.
Then, an idea dawned on her:
If RPE could elevate her training, might a comparable method enhance her eating habits?
This insight led to the formulation of the RPE-Eating Scale.
Dr. Fundaro has since applied this approach to assist herself and her clients reestablish confidence and faith in their food selections, boost nutritional awareness, and free themselves from tracking.
(Indeed, Dr. Fundaro now believes in her eating choices without depending on a macro tracker.)
In this article, you will learn how she accomplished this, along with:
- What the RPE-Eating scale includes
- How to implement RPE-Eating
- Utilizing RPE-Eating for weight control
- Assessing whether RPE-Eating is right for you or your clients
- Points to consider if you are doubtful about the idea
What is RPE-Eating?
Created by Gunnar Borg in the 1960s, the Rate of Perceived Exertion (RPE) scale evaluates an individual’s perceived effort during physical activities.
Although Borg’s initial scale spanned from 6 to 20, many modern iterations, including Dr. Fundaro’s version, use a 0 to 10 range.
Here’s the RPE scale as applied in fitness:
| Rating | Perceived Exertion Level |
|---|---|
| 0 | No exertion, at rest |
| 1 | Very light |
| 2-3 | Light |
| 4-5 | Moderate, somewhat hard |
| 6-7 | High, vigorous |
| 8-9 | Very hard |
| 10 | Maximum effort, highest possible |
Initially applied in physiotherapy
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