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

For many years, Dr. Gabrielle Fundaro relied heavily on her macro tracker. Holding a PhD in Human Nutrition, along with her background as a nutrition coach and six powerlifting competitions, she possessed ample reason to be assured about how she nourished her body. However, the tracking system that had once been the cornerstone of her personal and professional path ultimately transformed into a source of stress rather than liberation.

Like numerous committed lifters and nutrition aficionados, Dr. Fundaro had harnessed macro counting to carefully oversee her physique, performance, and recovery. Although it proved effective initially, the stringent structure eventually took its toll. Rather than empowering her, counting macros became a dependency—one she felt uncertain about letting go.

“When I ceased tracking, I felt anxious,” she confessed. “I feared losing muscle, gaining fat, or feeling disoriented regarding my eating habits. Tracking had become a safety blanket.”

Nevertheless, Dr. Fundaro discovered a new path forward—one rooted in both organization and self-awareness. It’s termed RPE-Eating, designed to aid individuals in nourishing their bodies without the endless cycle of tracking, weighing, or inputting data into applications.

In this piece, we will delve into:

– An overview of what RPE-Eating entails and its functionality
– Guidelines for initiating the practice
– Utilizing it for specific objectives like weight management
– Evaluating if this approach is suitable for you
– The advantages—and drawbacks—of this intuitive yet structured eating method

Let’s begin by understanding the foundational concept.

What Is RPE-Eating?

RPE refers to Rate of Perceived Exertion—a widely acknowledged scale within the fitness sphere that aids in assessing workout intensity based on individual perception of effort. Initially introduced by Swedish psychologist Gunnar Borg in the 1960s, RPE enables athletes to train more intelligently by relying on internal signals rather than solely on external metrics.

So, why not transfer that same principle to eating?

That’s what Dr. Fundaro contemplated. If athletes can effectively manage their training intensity by tuning into their internal sensations, can eaters achieve the same with their food consumption?

As it turns out, the answer is yes.

RPE-Eating employs a self-regulated 1-to-10 scale that assists individuals in evaluating their hunger or fullness levels before, during, and after meals. Just as the gym-based RPE scale supports informed and responsive training, RPE-Eating nurtures a more sensitive connection with eating.

Rather than fixating on tracking every gram of protein or carbohydrate, RPE-Eating encourages individuals to listen to their body’s hunger signals, energy demands, and satisfaction through internal insight.

Below is a simplified explanation of how the RPE-Eating scale operates:

– 1–3: Insufficiently fueled, very hungry
– 4–5: Sufficiently fueled, mildly hungry or neutral
– 6–7: Content and comfortably full
– 8–10: Overfull or uncomfortably stuffed

The aim isn’t perfection. Instead, it’s about cultivating self-trust, recognizing when your body requires nourishment, and embracing flexibility and enjoyment. This approach to eating fosters mindful awareness rather than macro accuracy.

Why Move Away from Macro Tracking?

When executed mindfully and temporarily, macro tracking can serve as an excellent learning instrument. It can educate individuals about food composition, calorie density, and protein needs—all essential knowledge for improving eating habits.

However, over time, tracking every single bite can lead to inflexibility, burnout, and even anxiety. For many—including Dr. Fundaro—it begins to extract more from life than it contributes.

Some drawbacks of prolonged macro tracking include:

– Erosion of spontaneity in food decisions
– Social constraints (difficulty dining out or trying new dishes)
– Anxiety surrounding “untracked” eating resulting in a sense of losing control
– Mental exhaustion from constant measuring and logging
– Disconnection from internal hunger and fullness signals

Awakening to the fact that macro tracking was no longer beneficial, Dr. Fundaro sought a more balanced method, which led her to develop the RPE-Eating scale.

How to Implement RPE-Eating: A Step-by-Step Guide

If this sounds promising in theory but daunting in practice, don’t fret. Transitioning from strict tracking to internal regulation is a journey—complete with its own learning curve.

Here’s a systematic guide to experimenting with RPE-Eating.

Step 1: Define Your Goals

Begin by clarifying what you wish to gain from your eating experience. If your aim is to enhance body awareness, eat more mindfully, and cultivate internal trust, RPE-Eating is an excellent choice.

It’s not tailored for rapid fat loss or top-level physique competitions (where precise intake is critical), but it