# “I Was Concerned That Ceasing Macro Tracking Would Lead to Losing My Physique”

## How Dr. Fundaro Uncovered a More Sustainable Eating Strategy

After years of diligently monitoring her macros, Dr. Gabrielle Fundaro—a PhD holder in Human Nutrition, an experienced nutrition coach, and a competitive powerlifter—started to feel confined by the very approach that had previously provided her with structure and control over her diet.

While tracking macros is an essential resource for understanding nutrition and achieving desired physique goals, Dr. Fundaro came to recognize that, over time, it distanced her from her innate ability to eat intuitively. The constant calculations left her fatigued, preventing her from fully relishing meals for fear of not meeting her targets.

However, the thought of **not** tracking was equally daunting. She grappled with dilemmas such as:

*Would I lose muscle if I stopped monitoring my protein?*
*Could I overindulge and gain fat?*
*Without my tracker, would I know how to properly nourish my body?*

Committed to discovering an alternative—one that fused **structure and flexibility**—Dr. Fundaro eventually formulated a technique inspired by a concept she was already acquainted with: the **Rate of Perceived Exertion (RPE) scale** utilized in strength training.

**She contemplated: If RPE could assist in training, might a similar model aid in eating?**

The outcome: **RPE-Eating**, a balanced yet adaptable eating strategy that nurtures self-trust, boosts mindfulness, and encourages autonomy regarding food.

### In this article, you’ll learn:
What RPE-Eating entails and its workings.
How to shift from macro tracking to RPE-Eating.
How to apply RPE-Eating for muscle growth, fat reduction, or maintenance.
Who stands to gain from this approach (and who may not).
Important insights for the skeptical.

—

## What Is RPE-Eating?

Initially created by Swedish researcher **Gunnar Borg** in the 1960s, the **Rate of Perceived Exertion (RPE)** is a subjective scale used to assess the intensity of physical work.

Both elite athletes and casual gym-goers employ RPE to **autoregulate their training**—modifying their effort levels based on their feelings, rather than strictly adhering to rigid percentages or external figures.

Dr. Fundaro modified this idea for eating, designing an **RPE-Eating scale** that aids individuals in enhancing their bodily awareness regarding hunger, fullness, and satisfaction.

### The RPE-Eating Scale

| **Rating** | **Perceived Fullness Level** |
|————|——————————-|
| **1-3** | Inadequate fuel (very hungry) |
| **4-7** | Adequate fuel (comfortable, satisfied) |
| **8-10** | Excess fuel (overfull, stuffed) |

Similar to RPE in lifting, the aim of RPE-Eating isn’t **perfection**—it’s **awareness and adaptation**.

RPE-Eating assists individuals in:
Shifting from external tracking (macros, calories) to **internal cues** (hunger, satiety).
Consuming **enough** to sustain energy levels, preserve muscle, and enhance performance—without strict limitations.
Alleviating anxiety surrounding food by promoting **autonomy and confidence** in eating.

—

## How to Implement RPE-Eating

If you have heavily depended on macro tracking, adjusting to RPE-Eating will require some time. Here’s how to gradually weave it into your routine.

### **Step 1: Define Your Objectives**

Unlike macro tracking, **RPE-Eating focuses less on physique alteration** and more on **nourishing your body while cultivating self-trust**.

If your primary focus is on **remaining ultra-lean** or **meticulously managing muscle gain**, rigorous macro tracking may still be the better option. However, if you seek:

A more adaptable and sustainable eating approach.
Reduced mental strain regarding food choices.
Increased confidence in your ability to **nourish yourself without an app**.

Then RPE-Eating may be worth considering.

—

### **Step 2: Recognize Your Hunger and Fullness Signals**

For many individuals, years of diet tracking or chronic dieting can **desensitize innate hunger signals**.

To reconnect with these signals:

**Check in before eating:** Where do you stand on the **RPE-Eating scale**? (Are you genuinely hungry, or are you eating out of habit or emotion?)
**Eat mindfully:** Aim to **slow down** and observe how your body