# “I Was Concerned That If I Stopped Monitoring Macros, I Would Sacrifice My Physique”

## The Path from Macro Monitoring to Nutritional Liberation

For an extended period, Dr. Gabrielle Fundaro diligently monitored her macros, making sure that each gram of protein, carbohydrate, and fat was in line with her fitness aspirations. With her PhD in Human Nutrition, her experience as a nutrition coach, and her six-time participation in powerlifting competitions, one might think she had complete command over her meal choices.

However, the reality was quite different. In spite of her knowledge, Dr. Fundaro recognized that she had grown reliant on macro monitoring as a source of reassurance regarding her food decisions. Instead of offering freedom, the tracking became confining. She felt exhausted from the continuous calculations, logging, and measuring of every morsel, yet the notion of ceasing macro tracking filled her with dread.

Her fears included:
– **Losing muscle** from not consuming enough protein.
– **Gaining fat** from unrestricted eating habits.
– **Feeling disoriented** without the framework that tracking provided.

After fluctuating between tracking and the anxiety of quitting for years, she sought a new, more sustainable approach to eating—one that would uphold her goals without the weight of obsessive counting.

## Uncovering a New Method: RPE-Eating

While training in the gym, Dr. Fundaro utilized the **Rate of Perceived Exertion (RPE) scale**—a system that aids individuals in assessing workout intensity based on their perceived exertion level. This technique enabled her to retain strength while steering clear of overtraining or injuries.

Then, an insight occurred:

> **What if a comparable system could be implemented for eating?**

This epiphany led to the creation of the **RPE-Eating Scale**—a resource that connects intuitive eating with structured nutrition, helping individuals restore confidence in their food choices without strict tracking.

This article delves into:
✅ What the RPE-Eating Scale entails
✅ How to incorporate RPE-Eating into everyday life
✅ How to utilize it for weight loss, gain, or maintenance
✅ Whether RPE-Eating is suitable for you
✅ Considerations if you have doubts

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# **What Is RPE-Eating?**

The **Rate of Perceived Exertion (RPE) Scale** was introduced by Swedish researcher **Gunnar Borg** in the 1960s to evaluate exercise intensity based on personal effort. While the original scale spanned from 6 to 20, contemporary fitness applications typically adopt a more straightforward **0 to 10 scale**:

| **RPE (Fitness)** | **Perceived Exertion** |
|——————|———————–|
| 0 | No exertion, at rest |
| 1 | Very light effort |
| 2-3 | Light effort |
| 4-5 | Moderate effort |
| 6-7 | Hard effort |
| 8-9 | Very hard effort |
| 10 | Maximum effort |

This RPE scale empowers individuals to evaluate their effort based on personal experiences, rather than using objective measurements like heart rate or weight lifted.

### **Applying RPE to Eating**

Just as RPE in workouts helps individuals assess effort without numerical records, **RPE-Eating assists individuals in managing hunger, fullness, and satisfaction without depending on calorie or macro tracking.**

The **RPE-Eating Scale** operates similarly to the fitness version, adjusting it to **food consumption and satisfaction** instead of workout effort.

| **RPE (Eating)** | **Perceived Fullness & Fueling** |
|—————–|——————————–|
| 1-3 | Inadequate food, hunger signals apparent |
| 4-5 | Moderately satisfied, potential for more |
| 6-7 | Adequately fueled, content but not overfilled |
| 8-9 | Uncomfortably full |
| 10 | Extremely packed, feeling nauseous |

The aim of **RPE-Eating** is to empower individuals to discern **and trust** their body’s internal hunger and fullness signals—without relying on external metrics or dietary restrictions.

### **Why Is This Important?**

Many individuals who track macros face challenges with **self-trust** concerning food. They often end up overly dependent on apps, spreadsheets, or meal planning rather than their **own internal cues**. RPE-Eating aids in restoring body awareness, enabling individuals to:

✅ Eat **sufficiently for performance** without excessive measuring.
✅ Sidestep **overeating** triggered by external influences (like social settings or portion sizes).
✅ Lessen **food-related anxiety** by cultivating trust in hunger and fullness signals.

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# **How to Implement RPE-Eating**

The shift away from macro monitoring can appear intimidating. Here’s how to