“I Was Afraid That If I Stopped Monitoring Macros, I Would Lose My Physique”
Food tracking applications. Protein targets. Daily limits on carbs and fats. For many health-focused individuals—particularly those in sports or coaching environments—detailed macro tracking becomes an ingrained habit. This was certainly the case for Dr. Gabrielle Fundaro.
With a PhD in Human Nutrition, over a decade of nutrition coaching experience, and multiple powerlifting competitions to her name, Dr. Fundaro certainly understood how to nourish her body. Yet, beneath the spreadsheets and food diaries, she encountered an escalating internal struggle: Despite all her expertise and dedication, she lacked confidence in her own food choices—unless they were corroborated by an application.
Like countless others who have adhered to macro tracking for years, Dr. Fundaro found herself trapped in a paradox. The same framework that helped her shape a powerful physique was causing her relationship with food to become increasingly restricted, anxious, and devoid of joy. Nonetheless, she feared that relinquishing control would result in losing all she had achieved—both literally and metaphorically.
Finding a Different Approach: From RPE Training to RPE-Eating
As an athlete, Dr. Fundaro was well acquainted with the Rate of Perceived Exertion (RPE) technique of strength training. This self-regulating scale prompts lifters to assess their workout intensity on a scale of 1 to 10, fostering a blend of structure and independence. She discovered it not only made her stronger but also improved her recovery—while minimizing mental stress.
That’s when a pivotal realization occurred: If RPE could enable her to train more intuitively while still making progress… might something akin to this apply to eating?
<p Motivated by this revelation, she set about creating the RPE-Eating Scale—a mindful, structured method of eating that nurtures self-awareness and inner trust rather than dependence on external tracking systems.
What Is RPE-Eating?
RPE-Eating is inspired by the Rate of Perceived Exertion scale utilized in exercise science. When applied to eating, the scale aids individuals in assessing their hunger and fullness levels from 1 (very hungry/underfed) to 10 (overly full/excessively fueled).
The aim isn’t perfection, nor is it about achieving macro targets or strict food guidelines. Rather, RPE-Eating empowers individuals to:
- Reestablish a connection with internal hunger and fullness signals
- Foster greater flexibility and freedom regarding food
- Enhance self-trust and confidence in dietary choices
It meets individuals where they are—providing both support and independence, much like RPE does in the gym.
Why Dr. Fundaro Moved Away from Macro Tracking
For years, macro tracking had been beneficial for Dr. Fundaro: aiding her in achieving strength goals, maintaining leanness, and feeling in control. However, as time went on, it became a source of stress and exhaustion. Dining out turned into a math equation. Choosing something “off plan” resulted in feelings of guilt or anxiety. Spontaneous treats like having a cookie simply because it looked appealing felt reckless.
Despite her vast knowledge, she began to dread the idea of feeding herself without the support of data. Additionally, as a nutrition coach, she was concerned about what it would imply for her credibility if she abandoned a method many view as “gold standard.”
But the undeniable reality was clear: Her finely-tuned strategy was no longer beneficial to her. If anything, it was constraining her capacity to enjoy life, genuinely nourish her body, and exemplify healthy, sustainable eating practices to her clients.
Learning to Eat Without a Tracker: How RPE-Eating Functions
Step 1: Establish Your Goals (and Release the Need for Perfection)
RPE-Eating is not another dieting tactic. It doesn’t promise six-pack abs or a specific weight on the scale. Instead, it highlights:
- Recognizing hunger and fullness signals
- Honoring emotional and physical requirements
- Fostering internal trust and independence around food
If your aim is to maintain or even improve your physique, RPE-Eating can still be effective—but it’s not the most aggressive or precise path. It’s optimal for those whose focus has shifted from control to assurance.